Comparing Nutrients in 14 ounces Pine Nuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Energy	92% 2671kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	36.3% 47g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	97% 54.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	9.26% 343g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 16 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 60.6 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Valencia Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Pine Nuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pine Nuts vs Valencia Oranges:

• Dried Pine Nuts have 35.8 times more Copper, 61.4 times more Iron, 25.1 times more Magnesium, 382.7 times more Manganese, 33.8 times more Phosphorus, 3.3 times more Potassium and 107.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium and 37.9 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Pine Nuts have 13.7 times more Energy, 227.9 times more Fat, 140 times more Saturated Fat, 10.3 times more Omega 3, 753.4 times more Omega 6, 1.5 times more Fiber and 13.2 times more Protein than Raw Valencia Oranges.
• Both Dried Pine Nuts and Raw Valencia Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Dried Pine Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.