Comparing Nutrients in 14 ounces Florida Oranges VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Energy	6.3% 183kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	40% 52g	130g per day for Men 19-50 years
Sugars	50% 36.3g	19.7% 14.2g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	171% 51μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	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	198% 179mg	3.53% 3.18mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Calcium	17% 171mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	584% 5.25mg	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	4.47% 0.36mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	1519% 35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	29% 13μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pine Nuts per 14 oz

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

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

• 14 ounces of Florida Oranges have 56.3 times more Vitamin C than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 3.6 times more Vitamin B1, 5.7 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 51.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Pine Nuts:

• 14 ounces of Florida Oranges have 2.7 times more Calcium and 38.2 times more Water than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 33.9 times more Copper, 61.4 times more Iron, 25.1 times more Magnesium, 366.8 times more Manganese, 47.9 times more Phosphorus, 3.5 times more Potassium and 80.6 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Dried Pine Nuts lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 2.5 times more Sugars than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 14.6 times more Energy, 325.6 times more Fat, 196 times more Saturated Fat, 14.9 times more Omega 3, 1069.4 times more Omega 6, 1.5 times more Fiber and 19.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pine Nuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein