Comparing Nutrients in 100 calories Valencia Oranges VS Pecans

Weight per 100 calories

• Valencia Oranges: 204g
• Pecans: 14.5g

Pecans nuts have 14.1 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Pecans?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pecans	5%	88%	7%

Macro Nutrients

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	1.54% 2g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.57g	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	NA	0.008% 0.006g	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	NA	% 0.006g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.048% 0.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	7.96% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	1.45% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	2.34% 0.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11% 3.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.6μg	0.8% 3.2μg	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	0.18% 0.16mg	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	NA	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.036% 1.45μg	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	2.3% 0.18mg	4.58% 0.37mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	4.17% 17.5mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	28.3% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	5% 2.26μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.96% 34.7mg	5.73% 40mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	1.75% 59.3mg	3400mg per day for Men 19-50 years
Selenium	NA	1% 0.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.014% 0.51g	3700g per day for Men 19-50 years

Valencia Oranges VS Pecans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Pecans?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Pecans:

• 100 calories of Valencia Oranges have 56.4 times more Vitamin A, 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 3.3 times more Vitamin B3, 4.1 times more Vitamin B5, 4.2 times more Vitamin B6, 25 times more Vitamin B9 and 621.8 times more Vitamin C than Pecans.
• 100 calories of Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Pecans:

• 100 calories of Valencia Oranges have 8.1 times more Calcium, 6.2 times more Potassium and 345.9 times more Water than Pecans.
• While 100 kcal of Pecans nuts contain 2.3 times more Copper, 2 times more Iron, 13.9 times more Manganese and 5.4 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Pecans contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc
• 100 calories of Pecans lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 12.1 times more Carbohydrate, 3.7 times more Fiber and 1.6 times more Protein than Pecans.
• While 100 kcal of Pecans nuts contain 17 times more Fat, 12.5 times more Saturated Fat, 4.4 times more Omega 3 and 33.2 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Pecans offer comparable quantities of Energy per 100 calories.
• 100 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 100 calories of Pecans provide inadequate amounts of Carbohydrate