Comparing Nutrients in 1 pound Canned Orange Juice VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Canned Orange Juice	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	7.35% 213kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	118% 114g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	118% 37.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	66.3% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	231% 300g	130g per day for Men 19-50 years
Sugars	55% 39.7g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	NA	38g per day for Men 19-50 years
Protein	5.5% 3.1g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	5.93% 0.077mg	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	27.2% 109μg	58% 231μg	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	152% 137mg	0% 0mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	71.6% 1.65mg	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	11% 77mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	87.7% 1315mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cookies, chocolate chip, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Cookies, chocolate chip, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Cookies, chocolate chip, dry mix:

• 1 pound of Canned Orange Juice has 1.8 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, dry mix.
• While 1 lb of Cookies, chocolate chip, dry mix contains 5 times more Vitamin B1, 9.8 times more Vitamin B2, 9.9 times more Vitamin B3 and 2.1 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cookies, chocolate chip, dry mix provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Cookies, chocolate chip, dry mix:

• 1 pound of Canned Orange Juice has 29.2 times more Water than Cookies, chocolate chip, dry mix.
• While 1 lb of Cookies, chocolate chip, dry mix contains 4.3 times more Calcium, 13.6 times more Copper, 20.7 times more Iron, 3.6 times more Magnesium, 17.3 times more Manganese, 4.7 times more Phosphorus, 24 times more Selenium, 72.5 times more Sodium and 15 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cookies, chocolate chip, dry mix 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 lb of Cookies, chocolate chip, dry mix contains 10.6 times more Energy, 168 times more Fat, 462 times more Saturated Fat, 19.1 times more Omega 3, 92.1 times more Omega 6, 6 times more Carbohydrate and 6.8 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein