Comparing Nutrients in 7 ounces Pecans VS Fresh Orange juice

Macros Ratio

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

Macro Nutrients

	Pecans	Fresh Orange juice	Recommended Dietary Allowance
Energy	47.3% 1371kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	11% 7.88g	23% 16.7g	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	0.11% 0.079g	5.8% 4.2g	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	% 0.079g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 8.2g	g per day for Men 19-50 years
Fiber	50% 19g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	32.5% 18g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	15% 59.5μg	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	2.43% 2.2mg	110% 99mg	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	18.5% 2.78mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Fresh Orange juice	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	1.2% 0.028mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Pecans versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pecans vs Fresh Orange juice:

• 7 ounces of Pecans have 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 Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.4 times more Vitamin B9 and 45.5 times more Vitamin C than Pecans nuts.
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Pecans nuts as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Fresh Orange juice:

• 7 ounces of Pecans have 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 Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 25.1 times more Water than Pecans nuts.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 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 Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 2.1 times more Sugars and 53 times more Fructose than Pecans nuts.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein