Comparing Nutrients in 1 kilogram Oranges VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oranges	Roasted Pecans	Recommended Dietary Allowance
Energy	16.2% 470kcal	245% 7100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	766% 743g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	196% 63g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	621% 9.94g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	104% 136g	130g per day for Men 19-50 years
Sugars	129% 94g	56% 40.6g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	63% 24g	247% 94g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Oranges	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	144% 1.87mg	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	75% 300μg	40% 160μg	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	591% 532mg	7.78% 7mg	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	12% 1.8mg	86.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Roasted Pecans	Recommended Dietary Allowance
Calcium	40% 400mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1297% 11.7mg	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	12.5% 1mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1710% 39.3mg	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	20% 140mg	419% 2930mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	461% 50.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.6 times more Vitamin A, 1.9 times more Vitamin B9 and 76 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 5.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 7.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Roasted Pecans:

• Raw Oranges have 77.5 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Calcium, 25.9 times more Copper, 28 times more Iron, 13.2 times more Magnesium, 157.3 times more Manganese, 20.9 times more Phosphorus, 2.3 times more Potassium, 8 times more Selenium and 72.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.3 times more Sugars than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 15.1 times more Energy, 618.9 times more Fat, 418.9 times more Saturated Fat, 142 times more Omega 3, 1087.7 times more Omega 6, 3.9 times more Fiber and 10.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Dry Roasted Pecans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Oranges as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.