Comparing Nutrients in 100 grams Pine Nuts VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Pine Nuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	23.2% 673kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	8.47% 11g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	12% 8.76g	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	0.097% 0.07g	3.35% 2.43g	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	% 0.07g	% 2.27g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 4.06g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	6% 24μg	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	0.89% 0.8mg	33.4% 30mg	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	62.2% 9.33mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.6% 16mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	69% 5.53mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	0.91% 0.021mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Canned Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Pine Nuts versus 100 g of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pine Nuts vs Canned Orange Juice:

• 100 grams of Pine Nuts have 9.3 times more Vitamin B1, 10.8 times more Vitamin B2, 21.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 1.4 times more Vitamin B9, 46.7 times more Vitamin E and 539 times more Vitamin K than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 37.6 times more Vitamin C than Dried Pine Nuts.
• 100 grams of Pine Nuts have insufficient amounts of Vitamin C
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dried Pine Nuts as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pine Nuts vs Canned Orange Juice:

• 100 grams of Pine Nuts have 60.2 times more Copper, 55.3 times more Iron, 25.1 times more Magnesium, 419.1 times more Manganese, 33.8 times more Phosphorus, 3.2 times more Potassium and 161.3 times more Zinc than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 38.5 times more Water than Dried Pine Nuts.
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Dried Pine Nuts as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 14.3 times more Energy, 455.8 times more Fat, 272.2 times more Saturated Fat, 23.4 times more Omega 3, 1227.8 times more Omega 6, 12.3 times more Fiber and 20.1 times more Protein than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 2.4 times more Sugars and 34.7 times more Fructose than Dried Pine Nuts.
• Both Pine Nuts and Canned Orange Juice offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein