Comparing Nutrients in 300 calories Chilled Orange Juice with Calcium VS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

• Chilled Orange Juice with Calcium: 638g
• Cookies, gluten-free, chocolate wafer: 55.5g

Cookies, gluten-free, chocolate wafer have 11.5 times more energy per unit of mass than Chilled Orange Juice from Concentrate with Calcium, which is very high in comparison to other foods. Chilled Orange Juice with Calcium having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice with Calcium	6%	2%	92%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Chilled Orange Juice with Calcium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	26.8% 35g	130g per day for Men 19-50 years
Sugars	73% 53g	31.4% 22.7g	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	19.6% 14.2g	0% 0g	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	% 13.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 25.6g	% 20.6g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	2.33% 0.89g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	4.02% 2.25g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice with Calcium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	4.77% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	NA	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	30.3% 121μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	238% 214mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice with Calcium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	89.4% 894mg	6.04% 60.4mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	16% 0.14mg	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	10.4% 0.83mg	25.4% 2.04mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70.2mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	9.9% 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	43% 300mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	33.4% 1136mg	5.55% 189mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	4.5% 67.7mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	3.93% 0.43mg	11mg per day for Men 19-50 years
Water	15% 557g	0.021% 0.76g	3700g per day for Men 19-50 years

Chilled Orange Juice With Calcium VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 300 Kcal

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

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

• 300 calories of Chilled Orange Juice with Calcium have 5.2 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 Chilled Orange Juice with Calcium vs Cookies, gluten-free, chocolate wafer:

• 300 calories of Chilled Orange Juice with Calcium have 14.8 times more Calcium, 1.9 times more Copper, 3.1 times more Magnesium, 3.8 times more Phosphorus, 6 times more Potassium and 732.8 times more Water than Cookies, gluten-free, chocolate wafer.
• While 300 kcal of Cookies, gluten-free, chocolate wafer contain 2.5 times more Iron and 1.6 times more Manganese than Chilled Orange Juice from Concentrate with Calcium.
• 300 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium and Potassium
• Both Chilled Orange Juice from Concentrate with Calcium as well as Cookies, gluten-free, chocolate wafer lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chilled Orange Juice with Calcium have 2.1 times more Carbohydrate, 2.3 times more Sugars, more Fructose and 1.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 300 kcal of Cookies, gluten-free, chocolate wafer contain 22 times more Fat, 94.9 times more Saturated Fat and 8.1 times more Omega 6 than Chilled Orange Juice from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy per 300 calories.
• 300 calories of Chilled Orange Juice with Calcium provide inadequate amounts of Omega 6
• 300 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Protein
• Both Chilled Orange Juice from Concentrate with Calcium as well as Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3 and Fiber in 300 calories.