Comparing Nutrients in 1 kilogram Pine Nuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Energy	232% 6730kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	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	101% 131g	119% 155g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	0.97% 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	118% 45g	38g per day for Men 19-50 years
Protein	244% 137g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	622% 93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	16% 160mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.62% 23g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Pine Nuts versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Pine Nuts has 3.6 times more Vitamin B1, 4.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 88.8 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Oranges with Peel provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pine Nuts vs Oranges with Peel :

• 1 kilogram of Pine Nuts has 23.2 times more Copper, 6.9 times more Iron, 17.9 times more Magnesium, 26.1 times more Phosphorus, 3 times more Potassium and 58.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.4 times more Calcium and 36.1 times more Water than Dried Pine Nuts.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 10.7 times more Energy, 227.9 times more Fat, 140 times more Saturated Fat, 10.3 times more Omega 3, 753.4 times more Omega 6 and 10.5 times more Protein than Oranges with Peel .
• Both Pine Nuts and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6