Comparing Nutrients in 1 kilogram Fresh Orange juice VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Fresh Orange juice	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	15.5% 450kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	372% 119g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	543% 706g	130g per day for Men 19-50 years
Sugars	116% 84g	592% 430g	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	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	% 18g	% 0g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 406g	g per day for Men 19-50 years
Fiber	5.26% 2g	42% 16g	38g per day for Men 19-50 years
Protein	12.5% 7g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	33% 0.43mg	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	193% 770μg	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	0% 0mg	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	2.67% 0.4mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	11% 110mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	183% 4.2mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24% 883g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, sugar wafers with creme filling, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Cookies, sugar wafers with creme filling, 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, sugar wafers with creme filling, regular:

• 1 kilogram of Fresh Orange juice has 2.4 times more Vitamin B1 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B9 and 62.5 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Cookies, sugar wafers with creme filling, regular provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E
• 1 kilogram of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Cookies, sugar wafers with creme filling, regular:

• 1 kilogram of Fresh Orange juice has 1.7 times more Potassium and 53.2 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 2.5 times more Calcium, 1.5 times more Copper, 18.7 times more Iron, 1.5 times more Magnesium, 30.1 times more Manganese, 4.2 times more Phosphorus, 37 times more Selenium, 103 times more Sodium and 8.6 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has more Fructose than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 11.2 times more Energy, 116.2 times more Fat, 495.8 times more Saturated Fat, 8.4 times more Omega 3, 88 times more Omega 6, 6.8 times more Carbohydrate, 5.1 times more Sugars, 8 times more Fiber and 5.5 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein