Comparing Nutrients in 100 grams Fresh Orange juice VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Walnuts	9%	84%	7%

Macro Nutrients

	Fresh Orange juice	Walnuts	Recommended Dietary Allowance
Energy	1.55% 45kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.6% 2.6g	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	2.92% 2.12g	0.12% 0.09g	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	% 1.8g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 2.43g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Walnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	24.5% 98μg	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	55.6% 50mg	1.44% 1.3mg	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	0.27% 0.04mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Walnuts	Recommended Dietary Allowance
Calcium	1.1% 11mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	176% 1.6mg	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	2.5% 0.2mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Walnuts per 100 g

Compare the macro and micronutrient content in 100 g of Fresh Orange juice versus 100 g of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Walnuts:

• 100 grams of Fresh Orange juice have 38.5 times more Vitamin C than Walnuts.
• While 100 g of English Walnuts contain 3.8 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 13.4 times more Vitamin B6, 3.3 times more Vitamin B9, 17.5 times more Vitamin E and 27 times more Vitamin K than Raw Orange juice.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Walnuts have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Walnuts:

• 100 grams of Fresh Orange juice have 21.7 times more Water than Walnuts.
• While 100 g of English Walnuts contain 8.9 times more Calcium, 36 times more Copper, 14.6 times more Iron, 14.4 times more Magnesium, 243.9 times more Manganese, 20.4 times more Phosphorus, 2.2 times more Potassium, 49 times more Selenium and 61.8 times more Zinc than Raw Orange juice.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fresh Orange juice have 3.2 times more Sugars and 23.6 times more Fructose than Walnuts.
• While 100 g of English Walnuts contain 14.5 times more Energy, 326.1 times more Fat, 255.3 times more Saturated Fat, 825.5 times more Omega 3, 1313.6 times more Omega 6, 1.3 times more Carbohydrate, 33.5 times more Fiber and 21.8 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein