Comparing Nutrients in 1 kilogram Roasted Pistachios VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Roasted Pistachios	Valencia Oranges	Recommended Dietary Allowance
Energy	197% 5720kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	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	218% 283g	91% 119g	130g per day for Men 19-50 years
Sugars	107% 77.4g	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	3.03% 2.2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 71g	NA	g per day for Men 19-50 years
Fiber	271% 103g	65.8% 25g	38g per day for Men 19-50 years
Protein	376% 211g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	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	128% 510μg	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	33.3% 30mg	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	145% 21.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Valencia Oranges	Recommended Dietary Allowance
Calcium	107% 1070mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	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	504% 40.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	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	670% 4690mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	23.3% 863g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have 8 times more Vitamin B1, 5.9 times more Vitamin B2, 5 times more Vitamin B3, 2.1 times more Vitamin B5, 17.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16.2 times more Vitamin C than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Raw Valencia Oranges have similar amounts of Vitamin A per 1 kg.
• Both Dry Roasted Pistachio Nuts 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 Pistachios vs Valencia Oranges:

• Dry Roasted Pistachio Nuts have 2.7 times more Calcium, 34.9 times more Copper, 44.8 times more Iron, 10.9 times more Magnesium, 54 times more Manganese, 27.6 times more Phosphorus, 5.6 times more Potassium and 39 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 46.7 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pistachio Nuts have 11.7 times more Energy, 152.7 times more Fat, 161.3 times more Saturated Fat, 13.3 times more Omega 3, 298.3 times more Omega 6, 2.4 times more Carbohydrate, 4.1 times more Fiber and 20.2 times more Protein than Raw Valencia Oranges.
• Both Dry Roasted Pistachio Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.