Comparing Nutrients in 7 ounces Fresh Orange juice VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Fresh Orange juice	Cookies, fig bars	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	30% 5.13g	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	108% 141g	130g per day for Men 19-50 years
Sugars	23% 16.7g	127% 92g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	11.4% 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	15% 59.5μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0.66% 0.6mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, fig bars	Recommended Dietary Allowance
Calcium	2.2% 22mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	32.4% 0.29mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	29.6% 0.68mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.88% 32.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, fig bars per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Cookies, fig bars:

• 7 ounces of Fresh Orange juice have 166.7 times more Vitamin C than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 1.8 times more Vitamin B1, 7.2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12, 16.3 times more Vitamin E and 58 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Cookies, fig bars provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Cookies, fig bars have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Cookies, fig bars:

• 7 ounces of Fresh Orange juice have 5.4 times more Water than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 5.8 times more Calcium, 3.3 times more Copper, 14.5 times more Iron, 2.5 times more Magnesium, 24.5 times more Manganese, 3.6 times more Phosphorus, 33 times more Selenium, 350 times more Sodium and 7.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cookies, fig bars contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, fig bars contain 7.7 times more Energy, 36.5 times more Fat, 46.8 times more Saturated Fat, 16.5 times more Omega 3, 89.1 times more Omega 6, 6.8 times more Carbohydrate, 5.5 times more Sugars, 23 times more Fiber and 5.3 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein