Comparing Nutrients in 1 kilogram Roasted Pecans VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Valencia Oranges	Recommended Dietary Allowance
Energy	245% 7100kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	91% 119g	130g per day for Men 19-50 years
Sugars	56% 40.6g	NA	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	% 40g	NA	g per day for Men 19-50 years
Fiber	247% 94g	65.8% 25g	38g per day for Men 19-50 years
Protein	170% 95g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	48.5% 0.63mg	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	40% 160μg	98% 390μg	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	7.78% 7mg	539% 485mg	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	86.7% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Valencia Oranges	Recommended Dietary Allowance
Calcium	72% 720mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	41% 0.37mg	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	350% 28mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	10% 0.23mg	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	419% 2930mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	23.3% 863g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 5.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin A, 2.4 times more Vitamin B9 and 69.3 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pecans vs Valencia Oranges:

• Dry Roasted Pecans have 1.8 times more Calcium, 31.5 times more Copper, 31.1 times more Iron, 13.2 times more Magnesium, 171 times more Manganese, 17.2 times more Phosphorus, 2.4 times more Potassium and 84.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 77.1 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans have 14.5 times more Energy, 247.6 times more Fat, 179.5 times more Saturated Fat, 62.1 times more Omega 3, 445 times more Omega 6, 3.8 times more Fiber and 9.1 times more Protein than Raw Valencia Oranges.
• Both Dry Roasted Pecans and Raw Valencia Oranges have similar amounts of Carbohydrate per 1 kg.
• Both Dry Roasted Pecans as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.