Comparing Nutrients in 5 ounces Canned Orange Juice VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Walnuts	9%	84%	7%

Macro Nutrients

	Canned Orange Juice	Walnuts	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	318% 54g	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% 19.4g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 3.44g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Walnuts	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Walnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Walnuts per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 23.2 times more Vitamin C than Walnuts.
• While 5 oz of English Walnuts contain 8.7 times more Vitamin B1, 7.1 times more Vitamin B2, 5.6 times more Vitamin B3, 3.2 times more Vitamin B5, 17.3 times more Vitamin B6, 4.1 times more Vitamin B9, 3.5 times more Vitamin E and 27 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Walnuts:

• 5 ounces of Canned Orange Juice have 21.6 times more Water than Walnuts.
• While 5 oz of English Walnuts contain 9.8 times more Calcium, 72.1 times more Copper, 29.1 times more Iron, 15.8 times more Magnesium, 162.6 times more Manganese, 20.4 times more Phosphorus, 2.4 times more Potassium, 49 times more Selenium and 77.3 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 3.4 times more Sugars and 27 times more Fructose than Walnuts.
• While 5 oz of English Walnuts contain 13.9 times more Energy, 434.7 times more Fat, 340.3 times more Saturated Fat, 1297.1 times more Omega 3, 1410.9 times more Omega 6, 22.3 times more Fiber and 22.4 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Walnuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein