Comparing Nutrients in 1 pound Canned Orange Juice VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Canned Orange Juice	Cookies, fig bars	Recommended Dietary Allowance
Energy	7.35% 213kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	69% 11.7g	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	247% 322g	130g per day for Men 19-50 years
Sugars	55% 39.7g	290% 210g	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	55% 21g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	26% 0.34mg	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	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	1.5% 1.36mg	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	6.05% 0.91mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	22% 26.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, fig bars	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	74% 0.67mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	67.6% 1.56mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	10.8% 398g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cookies, fig bars per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Cookies, fig bars:

• 1 pound of Canned Orange Juice has 100.3 times more Vitamin C than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 4.1 times more Vitamin B1, 10.3 times more Vitamin B2, 9.3 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin E and 58 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Cookies, fig bars have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Cookies, fig bars:

• 1 pound of Canned Orange Juice has 5.3 times more Water than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 6.4 times more Calcium, 6.7 times more Copper, 29 times more Iron, 2.7 times more Magnesium, 16.3 times more Manganese, 3.6 times more Phosphorus, 33 times more Selenium, 87.5 times more Sodium and 9.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cookies, fig bars 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, fig bars contains 7.4 times more Energy, 48.7 times more Fat, 62.4 times more Saturated Fat, 26 times more Omega 3, 95.7 times more Omega 6, 6.4 times more Carbohydrate, 5.3 times more Sugars, 15.3 times more Fiber and 5.4 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein