Comparing Nutrients in 1 pound Cookies, gluten-free, lemon wafer VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Fresh Orange juice	Recommended Dietary Allowance
Energy	80.6% 2336kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	149% 47.6g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 337g	36.3% 47g	130g per day for Men 19-50 years
Sugars	265% 192g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	% 192g	% 18.8g	g per day for Men 19-50 years
Fiber	0% 0g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	0% 0g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	14% 0.18mg	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	34% 136μg	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	252% 227mg	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	1.2% 0.18mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.1% 41mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	22% 0.2mg	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	10.2% 0.82mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	2.76% 0.064mg	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	26.7% 907mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, gluten-free, lemon wafer versus 1 lb of Fresh 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 Fresh Orange juice:

• 1 pound of Cookies, gluten-free, lemon wafer has 2.5 times more Vitamin B2 and 78 times more Vitamin E than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2 times more Vitamin B1, 6.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E

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

• 1 pound of Cookies, gluten-free, lemon wafer has 2.3 times more Phosphorus and 111 times more Sodium than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains more Copper, 3.7 times more Magnesium, 5.6 times more Potassium and 78.8 times more Water than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Fresh Orange juice contain similar levels of Iron per one pound.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium and Potassium
• Both Cookies, gluten-free, lemon wafer as well as Raw 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 11.4 times more Energy, 120.9 times more Fat, 437.5 times more Saturated Fat, 8.9 times more Omega 3, 88.2 times more Omega 6, 7.2 times more Carbohydrate and 5 times more Sugars than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains more Fructose than Cookies, gluten-free, lemon wafer.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Cookies, gluten-free, lemon wafer as well as Raw Orange juice provide inadequate amounts of Fiber and Protein in one pound.