Comparing Nutrients in 1 pound Pine Nuts VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Pine Nuts	Chilled Orange Juice	Recommended Dietary Allowance
Energy	105% 3053kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	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	45.6% 59.3g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 18g	g per day for Men 19-50 years
Fiber	44% 16.8g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	111% 62g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	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	4.03% 3.63mg	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	282% 42.3mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	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	314% 25mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	4.54% 0.1mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	373% 2608mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Chilled Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Pine Nuts 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 Pine Nuts vs Chilled Orange Juice:

• 1 pound of Pine Nuts has 7.9 times more Vitamin B1, 5.8 times more Vitamin B2, 15.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6, 1.8 times more Vitamin B9, 46.7 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 42 times more Vitamin C than Dried Pine Nuts.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin C
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Dried Pine Nuts 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 Pine Nuts vs Chilled Orange Juice:

• 1 pound of Pine Nuts has 31.5 times more Copper, 42.5 times more Iron, 22.8 times more Magnesium, 382.7 times more Manganese, 33.8 times more Phosphorus, 3.4 times more Potassium and 92.1 times more Zinc than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 38.3 times more Water than Dried Pine Nuts.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Dried Pine Nuts as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 13.7 times more Energy, 569.8 times more Fat, 349.9 times more Saturated Fat, 23.4 times more Omega 3, 1441.3 times more Omega 6, 12.3 times more Fiber and 20.1 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2.3 times more Sugars and 31.9 times more Fructose than Dried Pine Nuts.
• Both Pine Nuts 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