Comparing Nutrients in 1 kilogram Cookies, vanilla sandwich with creme filling, reduced fat VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Canned Orange Juice	Recommended Dietary Allowance
Energy	146% 4230kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	99% 31.8g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	64.2% 11g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	601% 782g	84.7% 110g	130g per day for Men 19-50 years
Sugars	517% 375g	121% 87.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	33.5% 24.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	55.3% 21g	7.9% 3g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	335% 4mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	233% 930μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	334% 301mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	87.3% 13mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Canned Orange Juice	Recommended Dietary Allowance
Calcium	42% 420mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	281% 22.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	9.13% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85.7% 600mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.7% 62.5g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling, reduced fat VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, vanilla sandwich with creme filling, reduced fat versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat vs Canned Orange Juice:

• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat has 10.3 times more Vitamin B1, 12.9 times more Vitamin B2, 15 times more Vitamin B3, 3.9 times more Vitamin B9, 6.6 times more Vitamin E and 26 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin C than Cookies, vanilla sandwich with creme filling, reduced fat.
• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, vanilla sandwich with creme filling, reduced fat vs Canned Orange Juice:

• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat has 4.2 times more Calcium, 3.5 times more Copper, 22.5 times more Iron, 3.5 times more Phosphorus, 176 times more Selenium, 88.5 times more Sodium and 9.3 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.8 times more Potassium and 14 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Canned Orange Juice contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat has 9 times more Energy, 69.5 times more Fat, 176.4 times more Saturated Fat, 40.4 times more Omega 6, 7.1 times more Carbohydrate, 4.3 times more Sugars, 7 times more Fiber and 6.1 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in one kilogram.