Comparing Nutrients in 1 pound Black Walnuts VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Black Walnuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	97% 2808kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	759% 12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	38.4% 50g	130g per day for Men 19-50 years
Sugars	6.9% 5g	55% 39.7g	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	0.31% 0.23g	15.2% 11g	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	% 0.23g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 18.4g	g per day for Men 19-50 years
Fiber	81% 31g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	195% 109g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	11% 0.14mg	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	35% 141μg	27.2% 109μg	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	8.57% 7.7mg	152% 137mg	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	63% 9.43mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	27.7% 277mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	177% 14mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	4.14% 0.095mg	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	332% 2327mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Canned Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Black Walnuts vs Canned Orange Juice:

• 1 pound of Black Walnuts has 1.5 times more Vitamin B1, 6.2 times more Vitamin B2, 2.3 times more Vitamin B3, 9.2 times more Vitamin B5, 18.8 times more Vitamin B6, 1.3 times more Vitamin B9, 10.4 times more Vitamin E and 27 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 17.7 times more Vitamin C than Dried Black Walnuts.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dried Black Walnuts as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Canned Orange Juice:

• 1 pound of Black Walnuts has 6.1 times more Calcium, 61.8 times more Copper, 31.2 times more Iron, 20.1 times more Magnesium, 185.5 times more Manganese, 30.2 times more Phosphorus, 2.8 times more Potassium, 170 times more Selenium and 84.3 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 19.2 times more Water than Dried Black Walnuts.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 13.2 times more Energy, 395.5 times more Fat, 193.5 times more Saturated Fat, 382.4 times more Omega 3, 1250.4 times more Omega 6, 22.7 times more Fiber and 35.4 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 8 times more Sugars and 48.6 times more Fructose than Dried Black Walnuts.
• Both Black Walnuts and Canned Orange Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein