Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Canned Orange Juice	Recommended Dietary Allowance
Energy	34.2% 992kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	17% 22g	130g per day for Men 19-50 years
Sugars	102% 74g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	14% 7.94g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	4.73% 0.062mg	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	25% 99μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	66.4% 59.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Canned Orange Juice	Recommended Dietary Allowance
Calcium	9.13% 91mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	49.6% 3.97mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	1.8% 0.042mg	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	24.7% 173mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, graham crackers, chocolate-coated versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs Canned Orange Juice:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 6.9 times more Vitamin B1, 7.1 times more Vitamin B2, 8.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, 5 times more Vitamin E and 64 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 301 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• 7 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, graham crackers, chocolate-coated as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Canned Orange Juice:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 4.6 times more Calcium, 8.8 times more Copper, 20 times more Iron, 1.6 times more Magnesium, 22.1 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 111 times more Selenium and 66.3 times more Sodium than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 43.9 times more Water than Cookies, graham crackers, chocolate-coated.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Selenium
• Both Cookies, graham crackers, chocolate-coated as well as Unsweetened Canned Orange Juice lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 10.6 times more Energy, 172 times more Fat, 955.6 times more Saturated Fat, 7.6 times more Omega 3, 166.9 times more Omega 6, 6.1 times more Carbohydrate, 4.3 times more Sugars, 7.3 times more Fiber and 5.9 times more Protein than Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein