Comparing Nutrients in 1 kilogram Fresh Orange juice VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Fresh Orange juice	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	15.5% 450kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	326% 55.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	589% 766g	130g per day for Men 19-50 years
Sugars	116% 84g	NA	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	29.2% 21g	NA	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	NA	38g per day for Men 19-50 years
Protein	12.5% 7g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	51.5% 0.67mg	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	75% 300μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	556% 500mg	3.33% 3mg	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	2.67% 0.4mg	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

	Fresh Orange juice	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	11% 110mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	307% 2.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25% 2mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	153% 3.5mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	202% 3030mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24% 883g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, brownies, dry mix, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Cookies, brownies, dry mix, regular:

• 1 kilogram of Fresh Orange juice has 1.5 times more Vitamin B5 and 166.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 1 kg of Cookies, brownies, dry mix, regular contains 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Cookies, brownies, dry mix, regular:

• 1 kilogram of Fresh Orange juice has 31.5 times more Water than Cookies, brownies, dry mix, regular.
• While 1 kg of Cookies, brownies, dry mix, regular contains 6.3 times more Copper, 10 times more Iron, 3.6 times more Magnesium, 25.1 times more Manganese, 4.8 times more Phosphorus, 26 times more Selenium, 303 times more Sodium and 12.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cookies, brownies, dry mix, regular contain similar levels of Potassium per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, brownies, dry mix, regular contains 9.6 times more Energy, 74.5 times more Fat, 105 times more Saturated Fat, 70.1 times more Omega 3, 191.3 times more Omega 6, 7.4 times more Carbohydrate and 5.7 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein