Comparing Nutrients in 14 ounces Valencia Oranges VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pecans	5%	88%	7%

Macro Nutrients

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Energy	6.7% 194kcal	95% 2743kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	294% 286g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	100% 38g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	300% 90μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	22% 87.3μg	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	214% 192mg	4.85% 4.37mg	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	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Calcium	16% 159mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	4.47% 0.36mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	777% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	138% 62μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	NA	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	163% 18mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pecans per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have 1.8 times more Vitamin B9 and 44.1 times more Vitamin C than Pecans.
• While 14 oz of Pecans nuts contain 7.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Pecans have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Pecans:

• 14 ounces of Valencia Oranges have 24.5 times more Water than Pecans.
• While 14 oz of Pecans nuts contain 1.8 times more Calcium, 32.4 times more Copper, 28.1 times more Iron, 12.1 times more Magnesium, 195.7 times more Manganese, 16.3 times more Phosphorus, 2.3 times more Potassium and 75.5 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pecans nuts contain 14.1 times more Energy, 239.9 times more Fat, 176.6 times more Saturated Fat, 61.6 times more Omega 3, 468.8 times more Omega 6, 3.8 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Pecans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein