Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Fresh Orange juice

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Fresh Orange juice: 1111g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	89% 116g	130g per day for Men 19-50 years
Sugars	52.3% 38g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 46g	g per day for Men 19-50 years
Fiber	3.9% 1.48g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Fresh Orange juice	Recommended Dietary Allowance
Calcium	10% 101mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	54.3% 0.49mg	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	42.4% 3.4mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	6.76% 0.16mg	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	19% 133mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	NA	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	26.5% 981g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate wafer vs Fresh Orange juice:

• 500 kcal of Raw Orange juice contain 5.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.
• 500 calories of Cookies, gluten-free, chocolate wafer have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Fresh Orange juice:

• 500 calories of Cookies, gluten-free, chocolate wafer have 1.5 times more Iron and 2.4 times more Manganese than Fresh Orange juice.
• While 500 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 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium and Potassium
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Protein
• 500 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 500 calories.