Comparing Nutrients in 5 ounces Chilled Orange Juice VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Chilled Orange Juice	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	36.3% 35g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	70% 91g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	35.4% 25.7g	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	4.36% 3.16g	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	% 2.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 25.7g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	8.3% 0.11mg	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	23% 92μg	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	53% 47.6mg	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	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	35% 0.32mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	79.3% 1.82mg	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	7.42% 252mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 5 ounces of Chilled Orange Juice have more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 4 times more Vitamin B1, 5.5 times more Vitamin B2, 11.5 times more Vitamin B3, 3.4 times more Vitamin B9, 9.3 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 5 ounces of Chilled Orange Juice have 1.6 times more Potassium and 20 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2.6 times more Calcium, 5.3 times more Copper, 20 times more Iron, 2.1 times more Magnesium, 56 times more Manganese, 6.9 times more Phosphorus, 26 times more Selenium, 235.5 times more Sodium and 17.9 times more Zinc than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have more Fructose than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 10.2 times more Energy, 206.9 times more Fat, 357.1 times more Saturated Fat, 8.6 times more Omega 3, 70 times more Omega 6, 5.6 times more Carbohydrate, 2.2 times more Sugars, 6.3 times more Fiber and 7.5 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