Comparing Nutrients in 500 calories Fresh Orange juice VS Cookies, vanilla sandwich with creme filling

Weight per 500 calories

• Fresh Orange juice: 1111g
• Cookies, vanilla sandwich with creme filling: 104g

Cookies, vanilla sandwich with creme filling have 10.7 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 500 calories - Fresh Orange juice or Cookies, vanilla sandwich with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Fresh Orange juice	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	9.64% 3.1g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	129% 93g	56% 40.7g	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	32.5% 23.6g	NA	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	4.1% 1.55g	38g per day for Men 19-50 years
Protein	14% 7.78g	8.3% 4.66g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	1.43% 0.019mg	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	83.3% 333μg	13% 51.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	617% 556mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.96% 0.44mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	4.3% 5.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	12.2% 122mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	13% 0.12mg	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	27.8% 2.22mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	3.45% 14.5mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	13% 0.3mg	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	27% 189mg	11% 77.6mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	5.65% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	26.8% 402mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.76% 0.41mg	11mg per day for Men 19-50 years
Water	26.5% 981g	0.062% 2.28g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Cookies, Vanilla Sandwich With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Cookies, vanilla sandwich with creme filling?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Cookies, vanilla sandwich with creme filling:

• 500 calories of Fresh Orange juice have more Vitamin A, 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 5.2 times more Vitamin B5, 23.9 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• While 500 kcal of Cookies, vanilla sandwich with creme filling contain 3.7 times more Vitamin E than Raw Orange juice.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• 500 calories of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Orange juice as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Cookies, vanilla sandwich with creme filling:

• 500 calories of Fresh Orange juice have 4.4 times more Calcium, 4.1 times more Copper, 8.4 times more Magnesium, 2.4 times more Phosphorus, 23.6 times more Potassium and 430.8 times more Water than Cookies, vanilla sandwich with creme filling.
• While 500 kcal of Cookies, vanilla sandwich with creme filling contain 1.9 times more Manganese and 36.1 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Cookies, vanilla sandwich with creme filling contain similar levels of Iron per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese
• 500 calories of Cookies, vanilla sandwich with creme filling lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Orange juice as well as Cookies, vanilla sandwich with creme filling lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.5 times more Carbohydrate, 2.3 times more Sugars and 1.7 times more Protein than Cookies, vanilla sandwich with creme filling.
• While 500 kcal of Cookies, vanilla sandwich with creme filling contain 9.3 times more Fat, 4.4 times more Omega 3 and 22.5 times more Omega 6 than Raw Orange juice.
• Both Fresh Orange juice and Cookies, vanilla sandwich with creme filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cookies, vanilla sandwich with creme filling provide inadequate amounts of Protein
• Both Raw Orange juice as well as Cookies, vanilla sandwich with creme filling provide inadequate amounts of Fiber in 500 calories.