Comparing Nutrients in 1 kilogram Canned Orange Juice VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Canned Orange Juice	Pine Nuts	Recommended Dietary Allowance
Energy	16.2% 470kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	153% 49g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	101% 131g	130g per day for Men 19-50 years
Sugars	121% 87.6g	49.5% 36g	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	33.5% 24.3g	0.97% 0.7g	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	% 22.7g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 34.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	97% 37g	38g per day for Men 19-50 years
Protein	12% 6.8g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pine Nuts	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	85% 340μg	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	334% 301mg	8.9% 8mg	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	13.3% 2mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pine Nuts	Recommended Dietary Allowance
Calcium	10% 100mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	1471% 13.2mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pine Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Pine Nuts:

• 1 kilogram of Canned Orange Juice has 37.6 times more Vitamin C than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 9.3 times more Vitamin B1, 10.8 times more Vitamin B2, 21.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 1.4 times more Vitamin B9, 46.7 times more Vitamin E and 539 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Pine Nuts:

• 1 kilogram of Canned Orange Juice has 38.5 times more Water than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 60.2 times more Copper, 55.3 times more Iron, 25.1 times more Magnesium, 419.1 times more Manganese, 33.8 times more Phosphorus, 3.2 times more Potassium and 161.3 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Dried Pine Nuts lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 2.4 times more Sugars and 34.7 times more Fructose than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 14.3 times more Energy, 455.8 times more Fat, 272.2 times more Saturated Fat, 23.4 times more Omega 3, 1227.8 times more Omega 6, 12.3 times more Fiber and 20.1 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pine Nuts offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein