Comparing Nutrients in 1 pound Cookies, peanut butter sandwich, regular VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Canned Orange Juice	Recommended Dietary Allowance
Energy	74.8% 2168kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	38.4% 50g	130g per day for Men 19-50 years
Sugars	222% 161g	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	NA	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	71.3% 40g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	69% 277μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	43.5% 1.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	152% 137mg	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	56.5% 8.5mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Canned Orange Juice	Recommended Dietary Allowance
Calcium	24% 240mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	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	147% 11.8mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	180% 4.14mg	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	122% 853mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	111% 1669mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular vs Canned Orange Juice:

• 1 pound of Cookies, peanut butter sandwich, regular has 8.3 times more Vitamin B1, 12.5 times more Vitamin B2, 18.6 times more Vitamin B3, 5.1 times more Vitamin B5, 4.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 9.4 times more Vitamin E and 39 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 301 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• 1 pound of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, peanut butter sandwich, regular as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, peanut butter sandwich, regular vs Canned Orange Juice:

• 1 pound of Cookies, peanut butter sandwich, regular has 5.3 times more Calcium, 10.8 times more Copper, 26 times more Iron, 4.9 times more Magnesium, 43.4 times more Manganese, 11.1 times more Phosphorus, 77 times more Selenium, 92 times more Sodium and 26.5 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 31.3 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Canned Orange Juice contain similar levels of Potassium per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, peanut butter sandwich, regular has 10.2 times more Energy, 140.7 times more Fat, 277.5 times more Saturated Fat, 15.3 times more Omega 3, 136.6 times more Omega 6, 6 times more Carbohydrate, 4 times more Sugars, 6.3 times more Fiber and 12.9 times more Protein than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein