Comparing Nutrients in 14 ounces Pine Nuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Energy	92% 2671kcal	8.62% 250kcal	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	47.3% 61.5g	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	47% 18g	38g per day for Men 19-50 years
Protein	97% 54.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	28.4% 0.37mg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Pine Nuts versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pine Nuts have 3.6 times more Vitamin B1, 4.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 88.8 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Oranges with Peel provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pine Nuts vs Oranges with Peel :

• 14 ounces of Pine Nuts have 23.2 times more Copper, 6.9 times more Iron, 17.9 times more Magnesium, 26.1 times more Phosphorus, 3 times more Potassium and 58.6 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 4.4 times more Calcium and 36.1 times more Water than Dried Pine Nuts.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pine Nuts have 10.7 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 and 10.5 times more Protein than Oranges with Peel .
• Both Pine Nuts and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6