Comparing Nutrients in 7 ounces Fresh Orange juice VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Fresh Orange juice	Pine Nuts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	387% 65.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	20% 26g	130g per day for Men 19-50 years
Sugars	23% 16.7g	9.83% 7.12g	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	5.8% 4.2g	0.19% 0.14g	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	% 3.6g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 6.85g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	17% 67.5μg	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	110% 99mg	1.76% 1.6mg	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	0.53% 0.079mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pine Nuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	292% 2.63mg	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	4.96% 0.4mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pine Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Pine Nuts:

• 7 ounces of Fresh Orange juice have 62.5 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 4 times more Vitamin B1, 7.6 times more Vitamin B2, 11 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 233.3 times more Vitamin E and 539 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Pine Nuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Pine Nuts:

• 7 ounces of Fresh Orange juice have 38.7 times more Water than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 30.1 times more Copper, 27.7 times more Iron, 22.8 times more Magnesium, 628.7 times more Manganese, 33.8 times more Phosphorus, 3 times more Potassium and 129 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Dried Pine Nuts lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2.3 times more Sugars and 30.3 times more Fructose than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 15 times more Energy, 341.9 times more Fat, 204.1 times more Saturated Fat, 14.9 times more Omega 3, 1143.1 times more Omega 6, 1.3 times more Carbohydrate, 18.5 times more Fiber and 19.6 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein