Comparing Nutrients in 5 ounces Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Fresh Orange juice	Recommended Dietary Allowance
Energy	23.7% 686kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	54% 9.18g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	16.4% 12g	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	NA	4.14% 3g	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	NA	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	30% 271μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	4.36% 0.057mg	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	12% 48μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	78.7% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.5% 3.23mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.6% 34.3μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	6.93% 0.062mg	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	37.6% 3mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	0.86% 0.02mg	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	13% 91mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Fresh Orange juice:

• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 19.1 times more Vitamin A, 5.7 times more Vitamin B2, 5.2 times more Vitamin B3, 57 times more Vitamin E and 242 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Fresh Orange juice provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Orange juice have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Fresh Orange juice:

• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 1.8 times more Calcium, 2.8 times more Copper, 10.6 times more Iron, 1.6 times more Magnesium, 32.4 times more Manganese, 3.8 times more Phosphorus, 59 times more Selenium, 560 times more Sodium and 9.2 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.3 times more Potassium and 14.5 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 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 Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 10.8 times more Energy, 122 times more Fat, 212.2 times more Saturated Fat, 26.7 times more Omega 3, 223.3 times more Omega 6, 6.1 times more Carbohydrate, 4.5 times more Sugars, 7.5 times more Fiber and 5.9 times more Protein than Fresh Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein