Comparing Nutrients in 7 ounces Canned Orange Juice VS Walnuts

Macros Ratio

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

Macro Nutrients

	Canned Orange Juice	Walnuts	Recommended Dietary Allowance
Energy	3.2% 93kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	21% 27.2g	130g per day for Men 19-50 years
Sugars	24% 17.4g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 4.82g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	35% 13.3g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Walnuts	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Walnuts	Recommended Dietary Allowance
Calcium	2% 20mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Walnuts per 7 oz

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

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

• 7 ounces of Canned Orange Juice have 23.2 times more Vitamin C than Walnuts.
• While 7 oz of English Walnuts contain 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 Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Walnuts:

• 7 ounces of Canned Orange Juice have 21.6 times more Water than Walnuts.
• While 7 oz of English Walnuts contain 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 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 3.4 times more Sugars and 27 times more Fructose than Walnuts.
• While 7 oz of English Walnuts contain 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, 22.3 times more Fiber and 22.4 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Walnuts 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