Comparing Nutrients in 14 ounces Roasted Pistachios VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Roasted Pistachios	Navel Oranges	Recommended Dietary Allowance
Energy	78.3% 2270kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	46.5% 33.7g	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	1.2% 0.87g	12.3% 8.93g	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	% 0.99g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 28g	% 17g	g per day for Men 19-50 years
Fiber	108% 41g	23% 8.73g	38g per day for Men 19-50 years
Protein	149% 83.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Navel Oranges	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	24% 0.31mg	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	50.6% 202μg	33.7% 135μg	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	13.2% 12mg	261% 235mg	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	57.4% 8.6mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Navel Oranges	Recommended Dietary Allowance
Calcium	42.5% 425mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	17% 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	200% 16mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	5% 0.12mg	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	266% 1861mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	84.4% 9.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Pistachios vs Navel Oranges:

• Dry Roasted Pistachio Nuts have 10.2 times more Vitamin B1, 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 14.2 times more Vitamin B6, 1.5 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 19.7 times more Vitamin C than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Raw Navel Oranges have similar amounts of Vitamin A per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Pistachios vs Navel Oranges:

• Dry Roasted Pistachio Nuts have 2.5 times more Calcium, 33.2 times more Copper, 31 times more Iron, 9.9 times more Magnesium, 42.9 times more Manganese, 20.4 times more Phosphorus, 6.1 times more Potassium, more Selenium and 29.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 46.5 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts have 11.7 times more Energy, 305.5 times more Fat, 332.1 times more Saturated Fat, 23.6 times more Omega 3, 570.7 times more Omega 6, 2.3 times more Carbohydrate, 4.7 times more Fiber and 23.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 10.2 times more Fructose than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Raw Navel Oranges have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.