Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate wafer VS Canned Orange Juice

Weight per 300 calories

• Cookies, gluten-free, chocolate wafer: 55.5g
• Canned Orange Juice: 638g

Cookies, gluten-free, chocolate wafer have 11.5 times more energy per 100g than Canned Orange Juice. It has very high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	54% 70.3g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	% 20.6g	% 26g	g per day for Men 19-50 years
Fiber	2.33% 0.89g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	4.02% 2.25g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.77% 0.24mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.2% 0.2mg	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	NA	38.3% 153μg	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	213% 192mg	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	NA	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	25.4% 2.04mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	5.83% 0.13mg	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	11.4% 80mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	NA	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	15% 560g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate wafer vs Canned Orange Juice:

• 300 kcal of Unsweetened Canned Orange Juice contain 4.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.
• 300 calories of Cookies, gluten-free, chocolate wafer have insufficient amounts of Vitamin B5

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Canned Orange Juice:

• 300 calories of Cookies, gluten-free, chocolate wafer have 3.2 times more Iron and 1.7 times more Manganese than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2.8 times more Magnesium, 1.4 times more Phosphorus, 6.2 times more Potassium and 737 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Canned Orange Juice contain similar levels of Calcium and Copper per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium and Potassium
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Cookies, gluten-free, chocolate wafer as well as Unsweetened Canned Orange Juice lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, chocolate wafer have 17.6 times more Fat, 73.8 times more Saturated Fat and 6.9 times more Omega 6 than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2 times more Carbohydrate, 2.5 times more Sugars, more Fructose and 1.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Protein
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 6
• Both Cookies, gluten-free, chocolate wafer as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber in 300 calories.