Comparing Nutrients in 1 kilogram Oil Roasted Pecans with Salt VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	247% 7150kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	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	100% 130g	91% 119g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	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	% 39g	NA	g per day for Men 19-50 years
Fiber	250% 95g	65.8% 25g	38g per day for Men 19-50 years
Protein	164% 92g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	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	37.5% 150μg	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	169% 25.3mg	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

	Oil Roasted Pecans with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	67% 670mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	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	309% 24.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1609% 37mg	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	376% 2630mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	NA	55μg per day for Men 19-50 years
Sodium	262% 3930mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	406% 44.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Valencia Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Pecans with Salt versus 1 kg of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Pecans with Salt has 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 3 times more Vitamin B6 than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 2.6 times more Vitamin B9 and 69.3 times more Vitamin C than Oil Roasted Pecans with Salt.
• 1 kilogram of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Oil Roasted Pecans with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Pecans with Salt has 1.7 times more Calcium, 32.4 times more Copper, 27.4 times more Iron, 12.1 times more Magnesium, 160.9 times more Manganese, 15.5 times more Phosphorus, 2.2 times more Potassium, more Sodium and 74.5 times more Zinc than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 76.4 times more Water than Oil Roasted Pecans with Salt.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Pecans with Salt has 14.6 times more Energy, 250.8 times more Fat, 206.8 times more Saturated Fat, 64.4 times more Omega 3, 512.5 times more Omega 6, 3.8 times more Fiber and 8.8 times more Protein than Valencia Oranges.
• Both Oil Roasted Pecans with Salt and Valencia Oranges offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein