Comparing Nutrients in 7 ounces Cookies, fig bars VS Chilled Orange Juice with Calcium

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Cookies, fig bars	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	24% 691kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	6.96% 2.23g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	127% 92g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	24% 9.13g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	13% 7.34g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	11.6% 0.15mg	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	17.4% 69.5μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	74% 66.7mg	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	8.6% 1.3mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	12.7% 127mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	9.26% 0.083mg	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	72% 5.75mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	2% 0.046mg	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	17.6% 123mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Chilled Orange Juice with Calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, fig bars versus 7 oz of Chilled Orange Juice with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, fig bars vs Chilled Orange Juice with Calcium:

• 7 ounces of Cookies, fig bars have 3.4 times more Vitamin B1, 5.6 times more Vitamin B2, 6.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin E and more Vitamin K than Chilled Orange Juice with Calcium.
• While 7 oz of Chilled Orange Juice from Concentrate with Calcium contain 112 times more Vitamin C than Cookies, fig bars.
• Both Cookies, fig bars and Chilled Orange Juice with Calcium provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cookies, fig bars have insufficient amounts of Vitamin C
• 7 ounces of Chilled Orange Juice with Calcium have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, fig bars as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, fig bars vs Chilled Orange Juice with Calcium:

• 7 ounces of Cookies, fig bars have 3.5 times more Copper, 22.3 times more Iron, 2.5 times more Magnesium, 14.9 times more Manganese, 1.3 times more Phosphorus, 33 times more Selenium, 175 times more Sodium and 5.6 times more Zinc than Chilled Orange Juice with Calcium.
• While 7 oz of Chilled Orange Juice from Concentrate with Calcium contain 2.2 times more Calcium and 5.3 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Chilled Orange Juice with Calcium contain similar levels of Potassium per seven ounces.
• 7 ounces of Chilled Orange Juice with Calcium lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, fig bars have 7.4 times more Energy, 60.8 times more Fat, 80.2 times more Saturated Fat, 26 times more Omega 3, 112.3 times more Omega 6, 6.3 times more Carbohydrate, 5.6 times more Sugars, 15.3 times more Fiber and 5.4 times more Protein than Chilled Orange Juice with Calcium.
• 7 ounces of Chilled Orange Juice with Calcium provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein