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

Weight per 300 calories

• Fresh Orange juice: 667g
• Cookies, gluten-free, lemon wafer: 58.3g

Cookies, gluten-free, lemon wafer have 11.4 times more energy per unit of mass than Raw Orange juice, which is very high in comparison to other foods. Fresh Orange juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Fresh Orange juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	77.2% 56g	34% 24.6g	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	19.5% 14g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 24.6g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	0% 0g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	0% 0mg	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	50% 200μg	0% 0μg	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	370% 333mg	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	1.78% 0.27mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	0.52% 5.24mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	0% 0mg	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	16.7% 1.33mg	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	0.42% 1.75mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	0.48% 0.011mg	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	16% 113mg	3.25% 22.7mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	4.3% 64.7mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	0.16% 0.017mg	11mg per day for Men 19-50 years
Water	16% 589g	0.018% 0.65g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Fresh Orange juice have 22.9 times more Vitamin B1, 4.6 times more Vitamin B2, 70.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 300 kcal of Cookies, gluten-free, lemon wafer contain 6.8 times more Vitamin E than Raw Orange juice.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Fresh Orange juice vs Cookies, gluten-free, lemon wafer:

• 300 calories of Fresh Orange juice have 14 times more Calcium, more Copper, 12.7 times more Iron, 42 times more Magnesium, 5 times more Phosphorus, 63.6 times more Potassium and 902.3 times more Water than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Orange juice as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Manganese, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.6 times more Carbohydrate, 2.3 times more Sugars, more Fructose and more Protein than Cookies, gluten-free, lemon wafer.
• While 300 kcal of Cookies, gluten-free, lemon wafer contain 10.6 times more Fat, 38.2 times more Saturated Fat and 7.7 times more Omega 6 than Raw Orange juice.
• Both Fresh Orange juice and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 6
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Protein
• Both Raw Orange juice as well as Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3 and Fiber in 300 calories.