Comparing Nutrients in 14 ounces Pine Nuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oranges	7%	2%	91%

Macro Nutrients

	Pine Nuts	Oranges	Recommended Dietary Allowance
Energy	92% 2671kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	36% 46.6g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	51% 37g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	97% 54.3g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	171% 51μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	29.8% 119μg	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	3.53% 3.18mg	235% 211mg	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	247% 37mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	20% 0.18mg	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	274% 22mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	29% 13μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	326% 2282mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pine Nuts vs Oranges:

• Dried Pine Nuts have 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 15.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 51.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 66.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Pine Nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pine Nuts vs Oranges:

• Dried Pine Nuts have 29.4 times more Copper, 55.3 times more Iron, 25.1 times more Magnesium, 352.1 times more Manganese, 41.1 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 92.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium and 38 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Pine Nuts have 14.3 times more Energy, 569.8 times more Fat, 326.6 times more Saturated Fat, 23.4 times more Omega 3, 1841.7 times more Omega 6, 1.5 times more Fiber and 14.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.6 times more Sugars than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Dried Pine Nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.