Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pinyon Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Energy	86% 2496kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	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	59% 76.6g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	82% 46g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	411% 4.93mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	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	8.8% 7.94mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	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	152% 12mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	3.97% 0.091mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	19% 286mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	9.26% 343g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 14.3 times more Vitamin B1, 5.6 times more Vitamin B2, 15.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 24.3 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Valencia Oranges have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Valencia Oranges:

• Dried Pinyon Pine Nuts have 28 times more Copper, 34 times more Iron, 23.4 times more Magnesium, 188.4 times more Manganese, 2.1 times more Phosphorus, 3.5 times more Potassium, more Sodium and 71.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Calcium and 14.6 times more Water than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Pinyon Pine Nuts have 12.8 times more Energy, 203.3 times more Fat, 267.9 times more Saturated Fat, 49.2 times more Omega 3, 565.5 times more Omega 6, 1.6 times more Carbohydrate, 4.3 times more Fiber and 11.1 times more Protein than Raw Valencia Oranges.
• Both Dried Pinyon Pine Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.