Comparing Nutrients in 5 ounces Canned Orange Juice VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Canned Orange Juice	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	74.4% 97g	130g per day for Men 19-50 years
Sugars	17% 12.4g	90% 65.2g	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	4.75% 3.44g	0.7% 0.51g	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	% 3.2g	% 1.56g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 63g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	10% 3.83g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	8.5% 34μg	16.3% 65.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	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	1.9% 0.28mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	7.32% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	30.6% 0.7mg	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	3.44% 24mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	33% 498mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.063% 2.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cookies, chocolate sandwich, with extra creme filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Cookies, chocolate sandwich, with extra creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Cookies, chocolate sandwich, with extra creme filling:

• 5 ounces of Canned Orange Juice have 1.3 times more Vitamin B5, more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• While 5 oz of Cookies, chocolate sandwich, with extra creme filling contain 2.9 times more Vitamin B1, 5.7 times more Vitamin B2, 9.6 times more Vitamin B3, 1.9 times more Vitamin B9, 9.5 times more Vitamin E and 62 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Cookies, chocolate sandwich, with extra creme filling:

• 5 ounces of Canned Orange Juice have 1.3 times more Potassium and 53.2 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• While 5 oz of Cookies, chocolate sandwich, with extra creme filling contain 15.3 times more Copper, 78 times more Iron, 3.6 times more Magnesium, 23.7 times more Manganese, 4.1 times more Phosphorus, 81 times more Selenium, 87.8 times more Sodium and 19.5 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 6.8 times more Fructose than Cookies, chocolate sandwich, with extra creme filling.
• While 5 oz of Cookies, chocolate sandwich, with extra creme filling contain 10.6 times more Energy, 163.5 times more Fat, 303 times more Saturated Fat, 7.6 times more Omega 3, 89.6 times more Omega 6, 6.2 times more Carbohydrate, 5.3 times more Sugars, 9 times more Fiber and 6.4 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein