Comparing Nutrients in 5 ounces Canned Orange Juice VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Canned Orange Juice	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	76.4% 24.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	32.4% 5.5g	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	72% 94g	130g per day for Men 19-50 years
Sugars	17% 12.4g	101% 73.3g	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	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	5.23% 0.068mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	8.15% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	1.4% 14mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	41.7% 0.38mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	NA	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.066% 2.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cookies, sugar wafer, chocolate-covered per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Cookies, sugar wafer, chocolate-covered:

• 5 ounces of Canned Orange Juice have 1.6 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 2.4 times more Vitamin B1, 10.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B12, 10.8 times more Vitamin E and 69 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• 5 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Cookies, sugar wafer, chocolate-covered:

• 5 ounces of Canned Orange Juice have 50.7 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 12 times more Copper, 12.4 times more Iron, 4.5 times more Magnesium, 6.9 times more Phosphorus, 1.7 times more Potassium, 54 times more Selenium, 34.5 times more Sodium and 15.3 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, sugar wafer, chocolate-covered contain 11.2 times more Energy, 183.9 times more Fat, 957.8 times more Saturated Fat, 41.3 times more Omega 3, 143.9 times more Omega 6, 6 times more Carbohydrate, 5.9 times more Sugars, 11.3 times more Fiber and 5.1 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