Comparing Nutrients in 7 ounces Walnuts VS Canned Orange Juice

Macros Ratio

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

Macro Nutrients

	Walnuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	44.8% 1298kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1126% 18g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	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	21% 27.2g	17% 22g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 8.06g	g per day for Men 19-50 years
Fiber	35% 13.3g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	54% 30.2g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	56.4% 0.68mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	19.4% 194mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	1.8% 0.042mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	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	55.7% 6.13mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts 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 Walnuts vs Canned Orange Juice:

• 7 ounces of Walnuts have 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 Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 23.2 times more Vitamin C than English Walnuts.
• 7 ounces of Walnuts 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 English Walnuts 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 Walnuts vs Canned Orange Juice:

• 7 ounces of Walnuts have 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 Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 21.6 times more Water than English Walnuts.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 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, 1.2 times more Carbohydrate, 22.3 times more Fiber and 22.4 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 3.4 times more Sugars and 27 times more Fructose than English Walnuts.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein