Comparing Nutrients in 5 ounces Fresh Orange juice VS Pecans

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Pecans	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	7.76% 5.63g	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	4.14% 3g	0.078% 0.057g	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	% 2.57g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 5.53g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	36% 13.6g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pecans	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	7.8% 31μg	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	78.7% 71mg	1.73% 1.56mg	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	0.38% 0.057mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pecans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	3.54% 0.28mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	277% 6.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	49% 22μg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Pecans:

• 5 ounces of Fresh Orange juice have 1.4 times more Vitamin B9 and 45.5 times more Vitamin C than Pecans.
• While 5 oz of Pecans nuts contain 7.3 times more Vitamin B1, 4.3 times more Vitamin B2, 2.9 times more Vitamin B3, 4.5 times more Vitamin B5, 5.3 times more Vitamin B6, 35 times more Vitamin E and 35 times more Vitamin K than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Pecans have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Pecans:

• 5 ounces of Fresh Orange juice have 25.1 times more Water than Pecans.
• While 5 oz of Pecans nuts contain 6.4 times more Calcium, 27.3 times more Copper, 12.7 times more Iron, 11 times more Magnesium, 321.4 times more Manganese, 16.3 times more Phosphorus, 2.1 times more Potassium, 38 times more Selenium and 90.6 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 2.1 times more Sugars and 53 times more Fructose than Pecans.
• While 5 oz of Pecans nuts contain 15.4 times more Energy, 359.9 times more Fat, 257.5 times more Saturated Fat, 89.6 times more Omega 3, 711.3 times more Omega 6, 1.3 times more Carbohydrate, 48 times more Fiber and 13.1 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein