Comparing Nutrients in 1 kilogram Walnuts VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Walnuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	226% 6540kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5675% 91g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	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	105% 137g	84.7% 110g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 40.6g	g per day for Men 19-50 years
Fiber	176% 67g	7.9% 3g	38g per day for Men 19-50 years
Protein	272% 152g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	98% 980mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	9.13% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Walnuts 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 Walnuts vs Canned Orange Juice:

• 1 kilogram of Walnuts has 8.7 times more Vitamin B1, 7.1 times more Vitamin B2, 5.6 times more Vitamin B3, 3.2 times more Vitamin B5, 17.3 times more Vitamin B6, 4.1 times more Vitamin B9, 3.5 times more Vitamin E and 27 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 23.2 times more Vitamin C than English Walnuts.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both English Walnuts 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 Walnuts vs Canned Orange Juice:

• 1 kilogram of Walnuts has 9.8 times more Calcium, 72.1 times more Copper, 29.1 times more Iron, 15.8 times more Magnesium, 162.6 times more Manganese, 20.4 times more Phosphorus, 2.4 times more Potassium, 49 times more Selenium and 77.3 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 21.6 times more Water than English Walnuts.
• 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 Walnuts has 13.9 times more Energy, 434.7 times more Fat, 340.3 times more Saturated Fat, 1297.1 times more Omega 3, 1410.9 times more Omega 6, 1.2 times more Carbohydrate, 22.3 times more Fiber and 22.4 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 3.4 times more Sugars and 27 times more Fructose than English Walnuts.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein