Comparing Nutrients in 1 pound Fresh Orange juice VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Fresh Orange juice	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	7.04% 204kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	267% 45.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	231% 301g	130g per day for Men 19-50 years
Sugars	52.6% 38g	0% 0g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	171% 65g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.14% 0.041mg	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	34% 136μg	47.6% 191μg	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	252% 227mg	0% 0mg	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	1.2% 0.18mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	5% 50mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	19% 0.17mg	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	11.3% 0.91mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	50% 1.15mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 401g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, sugar wafer, with creme filling, sugar free per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 pound of Fresh Orange juice has 1.9 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 2.7 times more Vitamin B1, 5 times more Vitamin B2, 4.5 times more Vitamin B3, 1.4 times more Vitamin B9, 77 times more Vitamin E and 26 times more Vitamin K than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Orange juice as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 pound of Fresh Orange juice has 1.6 times more Magnesium, 3.5 times more Potassium and 126.1 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 6.5 times more Iron, 18.1 times more Manganese, 2.4 times more Phosphorus, 63 times more Selenium and 71 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Cookies, sugar wafer, with creme filling, sugar free contain similar levels of Copper per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese and Selenium
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Potassium
• Both Raw Orange juice as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 11.8 times more Energy, 142.9 times more Fat, 177.4 times more Saturated Fat, 67.5 times more Omega 3, 345 times more Omega 6, 6.4 times more Carbohydrate, 71.5 times more Fiber and 5.1 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein