Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Oranges	7%	2%	91%

Macro Nutrients

	Pinyon Pine Nuts	Oranges	Recommended Dietary Allowance
Energy	217% 6290kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	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	148% 193g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	282% 107g	63% 24g	38g per day for Men 19-50 years
Protein	207% 116g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	1036% 12.4mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	46% 0.6mg	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	145% 580μg	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	22.2% 20mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Oranges	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	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	383% 30.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	11% 0.25mg	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	50% 350mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.6% 59g	23.4% 868g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 14.3 times more Vitamin B1, 5.6 times more Vitamin B2, 15.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 26.6 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Oranges:

• Dried Pinyon Pine Nuts have 23 times more Copper, 30.6 times more Iron, 23.4 times more Magnesium, 173.3 times more Manganese, 2.5 times more Phosphorus, 3.5 times more Potassium, more Sodium and 61.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium and 14.7 times more Water than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pinyon Pine Nuts have 13.4 times more Energy, 508.2 times more Fat, 625.1 times more Saturated Fat, 112.4 times more Omega 3, 1382.3 times more Omega 6, 1.6 times more Carbohydrate, 4.5 times more Fiber and 12.3 times more Protein than Raw Oranges.
• Both Dried Pinyon Pine Nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.