Comparing Nutrients in 1 kilogram Dry Roasted Pistachio Nuts with Salt VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Canned Orange Juice	Recommended Dietary Allowance
Energy	196% 5690kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	84.7% 110g	130g per day for Men 19-50 years
Sugars	107% 77.4g	121% 87.6g	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	3.03% 2.2g	33.5% 24.3g	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	% 2.5g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 71g	% 40.6g	g per day for Men 19-50 years
Fiber	271% 103g	7.9% 3g	38g per day for Men 19-50 years
Protein	376% 211g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	24% 0.31mg	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	128% 510μg	60% 240μg	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	33.3% 30mg	334% 301mg	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	145% 21.7mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	107% 1070mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	504% 40.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	9.13% 0.21mg	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	670% 4690mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Pistachio Nuts with Salt versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Pistachio Nuts with Salt vs Canned Orange Juice:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 17.8 times more Vitamin B1, 11.1 times more Vitamin B2, 6.8 times more Vitamin B3, 2.9 times more Vitamin B5, 36.2 times more Vitamin B6, 2.1 times more Vitamin B9, 10.9 times more Vitamin E and 132 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 10 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dry Roasted Pistachio Nuts with Salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Pistachio Nuts with Salt vs Canned Orange Juice:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 10.7 times more Calcium, 58.8 times more Copper, 40.3 times more Iron, 10.9 times more Magnesium, 59.2 times more Manganese, 27.6 times more Phosphorus, 5.5 times more Potassium, 100 times more Selenium, 107 times more Sodium and 58.5 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 49 times more Water than Dry Roasted Pistachio Nuts with Salt.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 12.1 times more Energy, 305.5 times more Fat, 313.6 times more Saturated Fat, 30.3 times more Omega 3, 486.1 times more Omega 6, 2.5 times more Carbohydrate, 34.3 times more Fiber and 31 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 11 times more Fructose than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Canned Orange Juice offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein