Comparing Nutrients in 300 calories Canned Orange Juice VS Cookies, shortbread, commercially prepared, plain

Weight per 300 calories

• Canned Orange Juice: 638g
• Cookies, shortbread, commercially prepared, plain: 58.4g

Cookies, shortbread, commercially prepared, plain have 10.9 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is very high in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Cookies, shortbread, commercially prepared, plain?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Canned Orange Juice	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	28.6% 37.2g	130g per day for Men 19-50 years
Sugars	77% 56g	17.4% 12.6g	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	21.4% 15.5g	0.24% 0.18g	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	% 14.5g	% 0.21g	g per day for Men 19-50 years
Sucrose	% 26g	% 12.3g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	2% 0.76g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	3.75% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	3.2% 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	38.3% 153μg	12% 47.3μg	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	213% 192mg	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	8.5% 1.28mg	9.5% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	5.35% 6.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	6.4% 64mg	0.76% 7.6mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	5.84% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	21.7% 1.74mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	1.95% 8.17mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	9.97% 0.23mg	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	15.5% 109mg	5.5% 38.5mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	1.5% 51.4mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	6.58% 3.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	2.6% 0.29mg	11mg per day for Men 19-50 years
Water	15% 560g	0.057% 2.1g	3700g per day for Men 19-50 years

Canned Orange Juice VS Cookies, Shortbread, Commercially Prepared, Plain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Cookies, shortbread, commercially prepared, plain?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Cookies, shortbread, commercially prepared, plain:

• 300 calories of Canned Orange Juice have more Vitamin A, 1.2 times more Vitamin B1, 6.1 times more Vitamin B5, 4.8 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• While 300 kcal of Cookies, shortbread, commercially prepared, plain contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Cookies, shortbread, commercially prepared, plain:

• 300 calories of Canned Orange Juice have 8.4 times more Calcium, 2.7 times more Copper, 7.8 times more Magnesium, 2.8 times more Phosphorus, 22.9 times more Potassium and 266.5 times more Water than Cookies, shortbread, commercially prepared, plain.
• While 300 kcal of Cookies, shortbread, commercially prepared, plain contain 2.7 times more Iron, 1.7 times more Manganese, 5.7 times more Selenium and 8.1 times more Sodium than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Selenium
• 300 calories of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Unsweetened Canned Orange Juice as well as Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have 1.9 times more Carbohydrate, 4.4 times more Sugars, 88.6 times more Fructose and 1.4 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While 300 kcal of Cookies, shortbread, commercially prepared, plain contain 16 times more Fat, 41.2 times more Saturated Fat, 12 times more Omega 3 and 25 times more Omega 6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cookies, shortbread, commercially prepared, plain offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Cookies, shortbread, commercially prepared, plain provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Cookies, shortbread, commercially prepared, plain provide inadequate amounts of Fiber in 300 calories.