Comparing Nutrients in 5 ounces Fresh Orange juice VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Fresh Orange juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	81% 105g	130g per day for Men 19-50 years
Sugars	16.4% 12g	82.7% 60g	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	4.14% 3g	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	% 2.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 60g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	0% 0g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	0.58% 0.092mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	10.6% 42.5μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78.7% 71mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	29.5% 4.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	0% 0mg	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	3.54% 0.28mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	1.17% 0.027mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, gluten-free, lemon wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Fresh Orange juice have 2 times more Vitamin B1, 6.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 2.5 times more Vitamin B2 and 78 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Fresh Orange juice vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Fresh Orange juice have more Copper, 3.7 times more Magnesium, 5.6 times more Potassium and 78.8 times more Water than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 2.3 times more Phosphorus and 111 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Cookies, gluten-free, lemon wafer contain similar levels of Iron per five ounces.
• 5 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium and Potassium
• Both Raw Orange juice as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have more Fructose than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 11.4 times more Energy, 120.9 times more Fat, 437.5 times more Saturated Fat, 8.9 times more Omega 3, 88.2 times more Omega 6, 7.2 times more Carbohydrate and 5 times more Sugars than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Orange juice as well as Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein in five ounces.