Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate wafer VS Fresh Orange juice

Weight per 300 calories

• Cookies, gluten-free, chocolate wafer: 55.5g
• Fresh Orange juice: 667g

Cookies, gluten-free, chocolate wafer have 12 times more energy per 100g than Fresh Orange juice. It has very high energy density when compared to other foods. Raw Orange juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	77.2% 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	19.5% 14g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 20.6g	% 27.6g	g per day for Men 19-50 years
Fiber	2.33% 0.89g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	4.02% 2.25g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.77% 0.24mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	32.6% 0.29mg	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	25.4% 2.04mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	4.06% 0.093mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	16% 589g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Orange juice contain 5.3 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 Fresh Orange juice:

• 300 calories of Cookies, gluten-free, chocolate wafer have 1.5 times more Iron and 2.4 times more Manganese than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 2 times more Copper, 3.2 times more Magnesium, 1.4 times more Phosphorus, 7.1 times more Potassium and 774.9 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Fresh Orange juice contain similar levels of Calcium per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium and Potassium
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese
• Both Cookies, gluten-free, chocolate wafer as well as Raw 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 12.7 times more Fat, 53 times more Saturated Fat and 6.1 times more Omega 6 than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 2 times more Carbohydrate, 2.5 times more Sugars, more Fructose and 2.1 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Fresh 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 Fresh Orange juice provide inadequate amounts of Omega 6
• Both Cookies, gluten-free, chocolate wafer as well as Raw Orange juice provide inadequate amounts of Omega 3 and Fiber in 300 calories.