Comparing Nutrients in 5 ounces Fresh Orange juice VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Fresh Orange juice	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	24.5% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	52.7% 17g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	77% 100g	130g per day for Men 19-50 years
Sugars	16.4% 12g	84% 61g	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	% 57.5g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	4.7% 0.061mg	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	27.3% 109μg	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	78.7% 71mg	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	0.38% 0.057mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	66% 5.3mg	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	0.86% 0.02mg	26% 0.6mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.064% 2.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, sugar wafers with creme filling, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Cookies, sugar wafers with creme filling, regular:

• 5 ounces of Fresh Orange juice have 2.4 times more Vitamin B1 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• While 5 oz of Cookies, sugar wafers with creme filling, regular contain 4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B9 and 62.5 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Cookies, sugar wafers with creme filling, regular provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 5 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Cookies, sugar wafers with creme filling, regular:

• 5 ounces of Fresh Orange juice have 1.7 times more Potassium and 53.2 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 5 oz of Cookies, sugar wafers with creme filling, regular contain 2.5 times more Calcium, 1.5 times more Copper, 18.7 times more Iron, 1.5 times more Magnesium, 30.1 times more Manganese, 4.2 times more Phosphorus, 37 times more Selenium, 103 times more Sodium and 8.6 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have more Fructose than Cookies, sugar wafers with creme filling, regular.
• While 5 oz of Cookies, sugar wafers with creme filling, regular contain 11.2 times more Energy, 116.2 times more Fat, 495.8 times more Saturated Fat, 8.4 times more Omega 3, 88 times more Omega 6, 6.8 times more Carbohydrate, 5.1 times more Sugars, 8 times more Fiber and 5.5 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein