Comparing Nutrients in 7 ounces Canned Orange Juice VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Canned Orange Juice	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	3.2% 93kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	20% 26g	130g per day for Men 19-50 years
Sugars	24% 17.4g	11% 7.88g	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	6.65% 4.82g	0.11% 0.079g	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	% 4.5g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 7.74g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	49.6% 19g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	7.44% 29.8μg	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	66.4% 59.7mg	1.54% 1.4mg	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	2.65% 0.4mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	2% 20mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	319% 7.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.061% 2.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oil Roasted Pecans per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Oil Roasted Pecans:

• 7 ounces of Canned Orange Juice have 1.6 times more Vitamin B9 and 43 times more Vitamin C than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 12.1 times more Vitamin B1, 5.2 times more Vitamin B2, 6 times more Vitamin B3, 4.1 times more Vitamin B5, 6 times more Vitamin B6 and 12.7 times more Vitamin E than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 7 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Oil Roasted Pecans:

• 7 ounces of Canned Orange Juice have 77.6 times more Water than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 6.7 times more Calcium, 54.5 times more Copper, 24.7 times more Iron, 12.1 times more Magnesium, 176.2 times more Manganese, 15.5 times more Phosphorus, 2.1 times more Potassium, 60 times more Selenium and 111.8 times more Zinc than Unsweetened Canned Orange Juice.
• 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 Canned Orange Juice have 2.2 times more Sugars and 60.8 times more Fructose than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 15.2 times more Energy, 501.5 times more Fat, 402.1 times more Saturated Fat, 147.3 times more Omega 3, 835.3 times more Omega 6, 31.7 times more Fiber and 13.5 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oil Roasted Pecans 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