Comparing Nutrients in 7 ounces Chilled Orange Juice VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Chilled Orange Juice	Glazed Walnuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	72.6% 94g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	88% 63.8g	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	6.1% 4.43g	NA	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	NA	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	9.43% 37.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	74% 66.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Glazed Walnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	3.22% 0.26mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	NA	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	NA	11mg per day for Men 19-50 years
Water	4.68% 173g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Glazed Walnuts per 7 oz

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

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

• 7 ounces of Chilled Orange Juice have more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Chilled Orange Juice vs Glazed Walnuts:

• 7 ounces of Chilled Orange Juice have 13.9 times more Water than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 6.5 times more Calcium, 9.9 times more Iron, 1.3 times more Potassium and 223 times more Sodium than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Glazed Walnuts contain 10.2 times more Energy, 297.6 times more Fat, 255.1 times more Saturated Fat, 4.1 times more Carbohydrate, 3.9 times more Sugars, 12 times more Fiber and 12.2 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein