Comparing Nutrients in 1 pound Fresh Orange juice VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Fresh Orange juice	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	7.04% 204kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	103% 33g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	45.4% 59g	130g per day for Men 19-50 years
Sugars	52.6% 38g	25% 18g	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	13.3% 9.6g	0.25% 0.18g	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	% 8.2g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 17.7g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	113% 43g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	65.2% 0.85mg	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	34% 136μg	17% 68μg	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	252% 227mg	3.53% 3.18mg	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	1.2% 0.18mg	76.5% 11.5mg	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

	Fresh Orange juice	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	5% 50mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	605% 5.44mg	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	11.3% 0.91mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	730% 16.8mg	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	170% 1193mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	11% 401g	0.14% 5.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Oil Roasted Pecans per 1 lb

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

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Oil Roasted Pecans:

• 1 pound of Fresh Orange juice has 2 times more Vitamin B9 and 71.4 times more Vitamin C than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 5.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B5, 4.7 times more Vitamin B6 and 63.3 times more Vitamin E than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Oil Roasted Pecans:

• 1 pound of Fresh Orange juice has 78.1 times more Water than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 6.1 times more Calcium, 27.3 times more Copper, 12.4 times more Iron, 11 times more Magnesium, 264.3 times more Manganese, 15.5 times more Phosphorus, 2 times more Potassium, 60 times more Selenium and 89.4 times more Zinc than Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 2.1 times more Sugars and 53 times more Fructose than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 15.9 times more Energy, 376.2 times more Fat, 301.6 times more Saturated Fat, 93.7 times more Omega 3, 777.7 times more Omega 6, 1.3 times more Carbohydrate, 47.5 times more Fiber and 13.1 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein