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

Weight per 500 calories

• Canned Orange Juice: 1064g
• Cookies, gluten-free, chocolate wafer: 92g

Cookies, gluten-free, chocolate wafer have 11.5 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 500 calories - Canned Orange Juice or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Canned Orange Juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	44% 14g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	44.7% 58g	130g per day for Men 19-50 years
Sugars	129% 93g	52.3% 38g	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	35.7% 26g	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	% 24g	% 0g	g per day for Men 19-50 years
Sucrose	% 43g	% 34.3g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	13% 7.23g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	7.95% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	64% 255μg	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	356% 320mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	10.6% 106mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	26.6% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	16.5% 0.38mg	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	26% 181mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	25.2% 933g	0.034% 1.27g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Orange Juice have 4.8 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 Canned Orange Juice vs Cookies, gluten-free, chocolate wafer:

• 500 calories of Canned Orange Juice have 2.8 times more Magnesium, 1.4 times more Phosphorus, 6.2 times more Potassium and 737 times more Water than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 3.2 times more Iron and 1.7 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cookies, gluten-free, chocolate wafer contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese
• 500 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium and Potassium
• Both Unsweetened Canned Orange Juice as well as Cookies, gluten-free, chocolate wafer lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange Juice have 2 times more Carbohydrate, 2.5 times more Sugars, more Fructose and 1.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 17.6 times more Fat, 73.8 times more Saturated Fat and 6.9 times more Omega 6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 6
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3 and Fiber in 500 calories.