Comparing Nutrients in 14 ounces Oranges VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	6.43% 187kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	527% 89.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	51% 37g	21.7% 15.8g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	99% 37.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	57% 0.74mg	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	29.8% 119μg	15% 59.5μg	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	235% 211mg	3.1% 2.78mg	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	4.76% 0.71mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	16% 159mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	529% 4.76mg	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	4.96% 0.4mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	638% 14.7mg	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	7.94% 55.6mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Oil Roasted Pecans:

• Raw Oranges have 2.2 times more Vitamin A, 2 times more Vitamin B9 and 76 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 14.1 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Oil Roasted Pecans:

• Raw Oranges have 76.8 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Calcium, 26.7 times more Copper, 24.7 times more Iron, 12.1 times more Magnesium, 148 times more Manganese, 18.8 times more Phosphorus, 2.2 times more Potassium, 12 times more Selenium and 63.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.4 times more Sugars than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 15.2 times more Energy, 626.9 times more Fat, 482.5 times more Saturated Fat, 147.3 times more Omega 3, 1252.9 times more Omega 6, 4 times more Fiber and 9.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Oil Roasted Pecans have similar amounts of Carbohydrate per 14 oz.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.