Comparing Nutrients in 5 ounces Chilled Orange Juice VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Chilled Orange Juice	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	76% 24.4g	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	0.19% 0.033g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	73% 95g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	73% 53g	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	4.36% 3.16g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	6.98% 0.091mg	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	6.73% 27μg	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53% 47.6mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	30.6% 0.27mg	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	2.3% 0.18mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	28.6% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Cookies, graham crackers, chocolate-coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Cookies, graham crackers, chocolate-coated:

• 5 ounces of Chilled Orange Juice have 336 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 5.9 times more Vitamin B1, 3.8 times more Vitamin B2, 6.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B9, more Vitamin B12, 5 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• 5 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Cookies, graham crackers, chocolate-coated:

• 5 ounces of Chilled Orange Juice have 43.6 times more Water than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 4.2 times more Calcium, 4.6 times more Copper, 15.4 times more Iron, 1.5 times more Magnesium, 20.2 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 111 times more Selenium and 132.5 times more Sodium than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Selenium
• Both Chilled Orange Juice from Concentrate as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, graham crackers, chocolate-coated contain 10.2 times more Energy, 215 times more Fat, 1228.6 times more Saturated Fat, 7.6 times more Omega 3, 195.9 times more Omega 6, 5.8 times more Carbohydrate, 4.5 times more Sugars, 7.3 times more Fiber and 5.9 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein