Comparing Nutrients in 1 pound Canned Orange Juice VS Black Walnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Canned Orange Juice has 17.7 times more Vitamin C than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 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 Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Orange Juice has 19.2 times more Water than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 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 Unsweetened Canned Orange Juice.
• 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 Canned Orange Juice has 8 times more Sugars and 48.6 times more Fructose than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 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 Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Black Walnuts 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