Comparing Nutrients in 7 ounces Pine Nuts VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Pine Nuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	46% 1336kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	17% 22g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	24% 17.4g	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	0.19% 0.14g	6.65% 4.82g	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	% 0.14g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 8.06g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	48.5% 27g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	12% 47.6μg	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	1.76% 1.6mg	66.4% 59.7mg	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	123% 18.5mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	137% 11mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	1.8% 0.042mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Pine Nuts versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pine Nuts vs Canned Orange Juice:

• 7 ounces of Pine Nuts have 9.3 times more Vitamin B1, 10.8 times more Vitamin B2, 21.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 1.4 times more Vitamin B9, 46.7 times more Vitamin E and 539 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 37.6 times more Vitamin C than Dried Pine Nuts.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dried Pine Nuts as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pine Nuts vs Canned Orange Juice:

• 7 ounces of Pine Nuts have 60.2 times more Copper, 55.3 times more Iron, 25.1 times more Magnesium, 419.1 times more Manganese, 33.8 times more Phosphorus, 3.2 times more Potassium and 161.3 times more Zinc than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 38.5 times more Water than Dried Pine Nuts.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Dried Pine Nuts as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 14.3 times more Energy, 455.8 times more Fat, 272.2 times more Saturated Fat, 23.4 times more Omega 3, 1227.8 times more Omega 6, 12.3 times more Fiber and 20.1 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 2.4 times more Sugars and 34.7 times more Fructose than Dried Pine Nuts.
• Both Pine Nuts and Canned Orange Juice offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein