Comparing Nutrients in 1 pound Oil Roasted Pecans VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Oil Roasted Pecans	Chilled Orange Juice	Recommended Dietary Allowance
Energy	112% 3243kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	25% 18g	52% 37.7g	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	0.25% 0.18g	14% 10g	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	% 0.18g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 18g	g per day for Men 19-50 years
Fiber	113% 43g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	26.5% 0.34mg	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	17% 68μg	21.5% 86μg	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	3.53% 3.18mg	169% 152mg	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	76.5% 11.5mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	30.4% 304mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	21% 0.19mg	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	140% 11.2mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	4.54% 0.1mg	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	170% 1193mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Chilled Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Pecans versus 1 lb of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Pecans vs Chilled Orange Juice:

• 1 pound of Oil Roasted Pecans has 10.3 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 12.7 times more Vitamin E than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.3 times more Vitamin B9 and 48 times more Vitamin C than Oil Roasted Pecans.
• 1 pound of Oil Roasted Pecans have insufficient amounts of Vitamin C
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• Both Oil Roasted Pecans as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Pecans vs Chilled Orange Juice:

• 1 pound of Oil Roasted Pecans has 6.1 times more Calcium, 28.6 times more Copper, 19 times more Iron, 11 times more Magnesium, 160.9 times more Manganese, 15.5 times more Phosphorus, 2.2 times more Potassium, 60 times more Selenium and 63.9 times more Zinc than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 77.2 times more Water than Oil Roasted Pecans.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Pecans has 14.6 times more Energy, 626.9 times more Fat, 517 times more Saturated Fat, 147.3 times more Omega 3, 980.5 times more Omega 6, 31.7 times more Fiber and 13.5 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2.1 times more Sugars and 55.8 times more Fructose than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Chilled Orange Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein