Comparing Nutrients in 7 ounces Chilled Orange Juice VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Chilled Orange Juice	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	3.35% 97kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	101% 131g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	0% 0g	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	6.1% 4.43g	NA	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	74.7% 28.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	1.37% 0.018mg	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	9.43% 37.7μg	21% 83.3μg	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	74% 66.7mg	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	2.65% 0.4mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	8.38% 0.075mg	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	3.22% 0.26mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	22% 0.5mg	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	4.8% 33.7mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Cookies, sugar wafer, with creme filling, sugar free per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Cookies, sugar wafer, with creme filling, sugar free:

• 7 ounces of Chilled Orange Juice have 2 times more Vitamin B5, 8.4 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 5.2 times more Vitamin B1, 3.8 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B9, 15.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Cookies, sugar wafer, with creme filling, sugar free:

• 7 ounces of Chilled Orange Juice have 1.6 times more Magnesium, 3.1 times more Potassium and 124.6 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 9.9 times more Iron, 11 times more Manganese, 2.4 times more Phosphorus, 63 times more Selenium and 35.5 times more Sodium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cookies, sugar wafer, with creme filling, sugar free contain similar levels of Copper per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Selenium
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Potassium
• Both Chilled Orange Juice from Concentrate as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 10.8 times more Energy, 238.1 times more Fat, 304.1 times more Saturated Fat, 106.1 times more Omega 3, 435 times more Omega 6, 5.7 times more Carbohydrate, 47.7 times more Fiber and 5.3 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein