Comparing Nutrients in 500 calories Cookies, gluten-free, lemon wafer VS Canned Orange Juice

Weight per 500 calories

• Cookies, gluten-free, lemon wafer: 97g
• Canned Orange Juice: 1064g

Cookies, gluten-free, lemon wafer have 11 times more energy per 100g than Canned Orange Juice. It has very high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	90% 117g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	35.7% 26g	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	% 24g	g per day for Men 19-50 years
Sucrose	% 41g	% 43g	g per day for Men 19-50 years
Fiber	0% 0g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	0% 0g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	25.4% 0.33mg	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	0% 0μg	64% 255μg	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	356% 320mg	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	20% 3.03mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	2.2% 0.17mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	9.7% 0.22mg	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	5.4% 38mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	25.2% 933g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon Wafer VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Cookies, gluten-free, lemon wafer vs Canned Orange Juice:

• 500 calories of Cookies, gluten-free, lemon wafer have 1.4 times more Vitamin E than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 9.5 times more Vitamin B1, 3.1 times more Vitamin B2, 33.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 500 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 500 calories for Cookies, gluten-free, lemon wafer vs Canned Orange Juice:

• 500 kcal of Unsweetened Canned Orange Juice contain 12.2 times more Calcium, more Copper, 6.1 times more Iron, 36.5 times more Magnesium, 4.8 times more Phosphorus, 56 times more Potassium and 858.2 times more Water than Cookies, gluten-free, lemon wafer.
• 500 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Cookies, gluten-free, lemon wafer as well as Unsweetened Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, lemon wafer have 14.7 times more Fat, 53.2 times more Saturated Fat and 8.6 times more Omega 6 than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.6 times more Carbohydrate, 2.3 times more Sugars, more Fructose and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Canned Orange Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Protein
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 6
• Both Cookies, gluten-free, lemon wafer as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber in 500 calories.