Comparing Nutrients in 5 ounces Canned Orange Juice VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Orange Juice	Macadamia Nuts	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	111% 107g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	15% 19.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	8.93% 6.48g	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	4.75% 3.44g	0.14% 0.099g	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	% 3.2g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 6.28g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	32% 12g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	30% 0.39mg	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	8.5% 34μg	3.9% 15.6μg	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	47.4% 42.7mg	1.9% 1.7mg	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	1.9% 0.28mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Macadamia Nuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	65.4% 5.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	255% 5.86mg	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	3.44% 24mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.052% 1.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Macadamia Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Macadamia Nuts:

• 5 ounces of Canned Orange Juice have 2.2 times more Vitamin B9 and 25.1 times more Vitamin C than Macadamia Nuts.
• While 5 oz of Raw Macadamia Nuts contain 30.6 times more Vitamin B1, 7.7 times more Vitamin B2, 12.3 times more Vitamin B3, 4.2 times more Vitamin B5, 8.9 times more Vitamin B6 and 2.7 times more Vitamin E than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 5 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Macadamia Nuts:

• 5 ounces of Canned Orange Juice have 64.5 times more Water than Macadamia Nuts.
• While 5 oz of Raw Macadamia Nuts contain 8.5 times more Calcium, 34.4 times more Copper, 36.9 times more Iron, 13 times more Magnesium, 196.7 times more Manganese, 11.1 times more Phosphorus, 2 times more Potassium, 36 times more Selenium and 32.5 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 1.9 times more Sugars and 34.7 times more Fructose than Macadamia Nuts.
• While 5 oz of Raw Macadamia Nuts contain 15.3 times more Energy, 505.1 times more Fat, 670.1 times more Saturated Fat, 29.4 times more Omega 3, 48 times more Omega 6, 1.3 times more Carbohydrate, 28.7 times more Fiber and 11.6 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein