Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Canned Orange Juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	16.2% 470kcal	187% 5410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	478% 153g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	126% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	483% 628g	130g per day for Men 19-50 years
Sugars	121% 87.6g	565% 410g	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	33.5% 24.3g	0% 0g	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	% 22.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 371g	g per day for Men 19-50 years
Fiber	7.9% 3g	42% 16g	38g per day for Men 19-50 years
Protein	12% 6.8g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	60% 240μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	10% 100mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	NA	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	12.5% 1mg	459% 36.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	179% 4.1mg	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	24.3% 170mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cookies, gluten-free, chocolate wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Cookies, gluten-free, chocolate wafer:

• 1 kg of Cookies, gluten-free, chocolate wafer contains 2.4 times more Vitamin B5 than Unsweetened Canned Orange Juice.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Cookies, gluten-free, chocolate wafer:

• 1 kilogram of Canned Orange Juice has 64 times more Water than Cookies, gluten-free, chocolate wafer.
• While 1 kg of Cookies, gluten-free, chocolate wafer contains 10.9 times more Calcium, 11.8 times more Copper, 36.7 times more Iron, 4.1 times more Magnesium, 19.6 times more Manganese, 8.5 times more Phosphorus, 1.8 times more Potassium, 30.5 times more Sodium and 19.5 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has more Fructose than Cookies, gluten-free, chocolate wafer.
• While 1 kg of Cookies, gluten-free, chocolate wafer contains 11.5 times more Energy, 202.8 times more Fat, 849.9 times more Saturated Fat, 17.7 times more Omega 3, 79 times more Omega 6, 5.7 times more Carbohydrate, 4.7 times more Sugars, 5.3 times more Fiber and 6 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein