Comparing Nutrients in 7 ounces Fresh Orange juice VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Fresh Orange juice	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	75.6% 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	98% 127g	130g per day for Men 19-50 years
Sugars	23% 16.7g	103% 74.6g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	42% 379μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	5.34% 0.069mg	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% 67.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	30% 4.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	27% 0.24mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	39% 0.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 7 ounces of Fresh Orange juice have more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 19.1 times more Vitamin A, 5.7 times more Vitamin B2, 5.2 times more Vitamin B3, 57 times more Vitamin E and 242 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 7 ounces of Fresh Orange juice have 2.3 times more Potassium and 14.5 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 1.8 times more Calcium, 2.8 times more Copper, 10.6 times more Iron, 1.6 times more Magnesium, 32.4 times more Manganese, 3.8 times more Phosphorus, 59 times more Selenium, 560 times more Sodium and 9.2 times more Zinc than Raw Orange juice.
• 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 Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 10.8 times more Energy, 122 times more Fat, 212.2 times more Saturated Fat, 26.7 times more Omega 3, 223.3 times more Omega 6, 6.1 times more Carbohydrate, 4.5 times more Sugars, 7.5 times more Fiber and 5.9 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