Comparing Nutrients in 7 ounces Fresh Orange juice VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Fresh Orange juice	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	97% 126g	130g per day for Men 19-50 years
Sugars	23% 16.7g	105% 76g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	0% 0g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	2.9% 0.038mg	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	15% 59.5μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	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	0.53% 0.079mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	46.5% 0.42mg	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	4.96% 0.4mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	NA	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, chocolate chip sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Cookies, chocolate chip sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Cookies, chocolate chip sandwich, with creme filling:

• 7 ounces of Fresh Orange juice have 2.1 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 2.7 times more Vitamin B1, 5.5 times more Vitamin B2, 4.6 times more Vitamin B3, 1.9 times more Vitamin B9, 46 times more Vitamin E and 42 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Orange juice as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Cookies, chocolate chip sandwich, with creme filling:

• 7 ounces of Fresh Orange juice have 2.1 times more Potassium and 5.9 times more Water than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 4.8 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 3.5 times more Phosphorus, 118 times more Selenium, 279 times more Sodium and 13.8 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Selenium and Zinc
• Both Raw Orange juice as well as Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 9.4 times more Energy, 88.3 times more Fat, 245.1 times more Saturated Fat, 33.8 times more Omega 3, 207.6 times more Omega 6, 6.1 times more Carbohydrate, 4.6 times more Sugars and 4.2 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Raw Orange juice as well as Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber in seven ounces.