Comparing Nutrients in 100 grams Fresh Orange juice VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Fresh Orange juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	1.55% 45kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	12.6% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	48.3% 63g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	56.5% 41g	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	2.92% 2.12g	0% 0g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 37g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	NA	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	7.5% 30μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	NA	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	1.1% 11mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	28.8% 0.26mg	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	2.5% 0.2mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	18% 0.41mg	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	2.43% 17mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, gluten-free, chocolate wafer per 100 g

Compare the macro and micronutrient content in 100 g of Fresh Orange juice versus 100 g of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Cookies, gluten-free, chocolate wafer:

• 100 g of Cookies, gluten-free, chocolate wafer contain 2.3 times more Vitamin B5 than Raw Orange juice.

Comparing minerals per 100 grams for Fresh Orange juice vs Cookies, gluten-free, chocolate wafer:

• 100 grams of Fresh Orange juice have 64.5 times more Water than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 9.9 times more Calcium, 5.9 times more Copper, 18.4 times more Iron, 3.7 times more Magnesium, 29.4 times more Manganese, 8.5 times more Phosphorus, 1.7 times more Potassium, 122 times more Sodium and 15.6 times more Zinc than Raw Orange juice.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fresh Orange juice have more Fructose than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 12 times more Energy, 152.1 times more Fat, 637.5 times more Saturated Fat, 11.3 times more Omega 3, 73.6 times more Omega 6, 6 times more Carbohydrate, 4.9 times more Sugars, 8 times more Fiber and 5.8 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein