Comparing Nutrients in 500 calories Fresh Orange juice VS Oil Roasted Pecans

Weight per 500 calories

• Fresh Orange juice: 1111g
• Oil Roasted Pecans: 70g

Oil Roasted Pecans have 15.9 times more energy per unit of mass than Raw Orange juice, which is very high in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	7% 9.1g	130g per day for Men 19-50 years
Sugars	129% 93g	3.83% 2.78g	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	32.5% 23.6g	0.039% 0.028g	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	% 20g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 46g	% 2.73g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	14% 7.78g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10% 0.13mg	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	83.3% 333μg	2.62% 10.5μg	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	617% 556mg	0.54% 0.49mg	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	2.96% 0.44mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	93% 0.84mg	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	27.8% 2.22mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	112% 2.6mg	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	27% 189mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	26.5% 981g	0.021% 0.79g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Oil Roasted Pecans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Oil Roasted Pecans?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Oil Roasted Pecans:

• 500 calories of Fresh Orange juice have 31.8 times more Vitamin A, 3 times more Vitamin B1, 4.3 times more Vitamin B2, 5.3 times more Vitamin B3, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6, 31.8 times more Vitamin B9 and 1134.9 times more Vitamin C than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 4 times more Vitamin E than Raw Orange juice.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Oil Roasted Pecans:

• 500 calories of Fresh Orange juice have 2.6 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 8.1 times more Potassium and 1241.6 times more Water than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 1.7 times more Copper, 16.6 times more Manganese and 5.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Oil Roasted Pecans contain similar levels of Phosphorus per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 500 calories of Oil Roasted Pecans lack sufficient amounts of Calcium and Potassium
• Both Raw Orange juice as well as Oil Roasted Pecans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 12.7 times more Carbohydrate, 33.6 times more Sugars, 842.1 times more Fructose and 1.2 times more Protein than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 23.7 times more Fat, 19 times more Saturated Fat, 5.9 times more Omega 3, 48.9 times more Omega 6 and 3 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Oil Roasted Pecans offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber
• 500 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate