Comparing Nutrients in 1 pound Canned Orange Juice VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Canned Orange Juice	Glazed Walnuts	Recommended Dietary Allowance
Energy	7.35% 213kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	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	166% 216g	130g per day for Men 19-50 years
Sugars	55% 39.7g	201% 146g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	43% 16.3g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Glazed Walnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	NA	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	NA	11mg per day for Men 19-50 years
Water	10.8% 398g	0.77% 28.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Orange Juice has more Vitamin C than Glazed Walnuts.
• 1 pound of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 1 pound of Canned Orange Juice has 14 times more Water than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 7.1 times more Calcium, 12.9 times more Iron, 1.3 times more Potassium and 111.5 times more Sodium than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 lb of Glazed Walnuts contains 10.6 times more Energy, 238.1 times more Fat, 198.4 times more Saturated Fat, 4.3 times more Carbohydrate, 3.7 times more Sugars, 12 times more Fiber and 12.2 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein