Comparing Nutrients in 1 pound Cookies, gluten-free, lemon wafer VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Canned Orange Juice	Recommended Dietary Allowance
Energy	80.6% 2336kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	149% 47.6g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 337g	38.4% 50g	130g per day for Men 19-50 years
Sugars	265% 192g	55% 39.7g	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	0% 0g	15.2% 11g	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	% 0g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 192g	% 18.4g	g per day for Men 19-50 years
Fiber	0% 0g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	0% 0g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11% 0.14mg	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	0% 0μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	10.2% 0.82mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	4.14% 0.095mg	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	25.3% 177mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Canned Orange Juice per 1 lb

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

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

• 1 pound of Cookies, gluten-free, lemon wafer has 3.5 times more Vitamin B2 and 15.6 times more Vitamin E than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Canned Orange Juice provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cookies, gluten-free, lemon wafer as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B3 in one pound.

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

• 1 pound of Cookies, gluten-free, lemon wafer has 1.8 times more Iron, 2.3 times more Phosphorus and 27.8 times more Sodium than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Copper, 3.3 times more Magnesium, 5.1 times more Potassium and 78.3 times more Water than Cookies, gluten-free, lemon wafer.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium and Potassium
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron
• Both Cookies, gluten-free, lemon wafer as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gluten-free, lemon wafer has 11 times more Energy, 161.2 times more Fat, 583.4 times more Saturated Fat, 14 times more Omega 3, 94.7 times more Omega 6, 6.8 times more Carbohydrate and 4.8 times more Sugars than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Fructose than Cookies, gluten-free, lemon wafer.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Cookies, gluten-free, lemon wafer as well as Unsweetened Canned Orange Juice provide inadequate amounts of Fiber and Protein in one pound.