Comparing Nutrients in 1 kilogram Pine Nuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oranges	7%	2%	91%

Macro Nutrients

	Pine Nuts	Oranges	Recommended Dietary Allowance
Energy	232% 6730kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	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	101% 131g	90% 118g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 34.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	63% 24g	38g per day for Men 19-50 years
Protein	244% 137g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	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	8.9% 8mg	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	622% 93mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	50% 0.45mg	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	691% 55.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	821% 5750mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.62% 23g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Oranges:

• Dried Pine Nuts have 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 15.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 51.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 66.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Pine Nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pine Nuts vs Oranges:

• Dried Pine Nuts have 29.4 times more Copper, 55.3 times more Iron, 25.1 times more Magnesium, 352.1 times more Manganese, 41.1 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 92.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium and 38 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pine Nuts have 14.3 times more Energy, 569.8 times more Fat, 326.6 times more Saturated Fat, 23.4 times more Omega 3, 1841.7 times more Omega 6, 1.5 times more Fiber and 14.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.6 times more Sugars than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Oranges have similar amounts of Carbohydrate per 1 kg.
• Both Dried Pine Nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.