Comparing Nutrients in 1 kilogram Pecans VS Oranges

Macros Ratio

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

Macro Nutrients

	Pecans	Oranges	Recommended Dietary Allowance
Energy	238% 6910kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	90% 118g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	129% 94g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	253% 96g	63% 24g	38g per day for Men 19-50 years
Protein	164% 92g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	75% 300μg	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	12.2% 11mg	591% 532mg	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	93% 14mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oranges	Recommended Dietary Allowance
Calcium	70% 700mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	316% 25.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pecans vs Oranges:

• Pecans nuts have 7.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.5 times more Vitamin B5, 3.5 times more Vitamin B6, 7.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 1.4 times more Vitamin B9 and 48.4 times more Vitamin C than Pecans nuts.
• Both Pecans nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pecans vs Oranges:

• Pecans nuts have 1.8 times more Calcium, 26.7 times more Copper, 25.3 times more Iron, 12.1 times more Magnesium, 180 times more Manganese, 19.8 times more Phosphorus, 2.3 times more Potassium, 7.6 times more Selenium and 64.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 24.6 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 kilogram:

• Pecans nuts have 14.7 times more Energy, 599.8 times more Fat, 412 times more Saturated Fat, 140.9 times more Omega 3, 1146 times more Omega 6, 4 times more Fiber and 9.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Sugars than Pecans nuts.
• Both Pecans nuts and Raw Oranges have similar amounts of Carbohydrate per 1 kg.
• Both Pecans nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.