Comparing Nutrients in 5 ounces Fresh Orange juice VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Walnuts	9%	84%	7%

Macro Nutrients

	Fresh Orange juice	Walnuts	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	318% 54g	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% 19.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	4.14% 3g	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	% 2.57g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 3.44g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Walnuts	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	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

	Fresh Orange juice	Walnuts	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	250% 2.25mg	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	3.54% 0.28mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh 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 Fresh Orange juice vs Walnuts:

• 5 ounces of Fresh Orange juice have 38.5 times more Vitamin C than Walnuts.
• While 5 oz of English Walnuts contain 3.8 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 13.4 times more Vitamin B6, 3.3 times more Vitamin B9, 17.5 times more Vitamin E and 27 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 Walnuts have insufficient amounts of Vitamin C
• Both Raw 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 Fresh Orange juice vs Walnuts:

• 5 ounces of Fresh Orange juice have 21.7 times more Water than Walnuts.
• While 5 oz of English Walnuts contain 8.9 times more Calcium, 36 times more Copper, 14.6 times more Iron, 14.4 times more Magnesium, 243.9 times more Manganese, 20.4 times more Phosphorus, 2.2 times more Potassium, 49 times more Selenium and 61.8 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 3.2 times more Sugars and 23.6 times more Fructose than Walnuts.
• While 5 oz of English Walnuts contain 14.5 times more Energy, 326.1 times more Fat, 255.3 times more Saturated Fat, 825.5 times more Omega 3, 1313.6 times more Omega 6, 1.3 times more Carbohydrate, 33.5 times more Fiber and 21.8 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