Comparing Nutrients in 1 kilogram Oranges VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	16.2% 470kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	100% 130g	130g per day for Men 19-50 years
Sugars	129% 94g	54.8% 39.7g	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	% 39g	g per day for Men 19-50 years
Fiber	63% 24g	250% 95g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	147% 7.37mg	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	37.5% 150μg	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	169% 25.3mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	40% 400mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1333% 12mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1609% 37mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	109% 60μg	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	406% 44.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin A, 2 times more Vitamin B9 and 76 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 14.1 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Oil Roasted Pecans:

• Raw Oranges have 76.8 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Calcium, 26.7 times more Copper, 24.7 times more Iron, 12.1 times more Magnesium, 148 times more Manganese, 18.8 times more Phosphorus, 2.2 times more Potassium, 12 times more Selenium and 63.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.4 times more Sugars than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 15.2 times more Energy, 626.9 times more Fat, 482.5 times more Saturated Fat, 147.3 times more Omega 3, 1252.9 times more Omega 6, 4 times more Fiber and 9.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Oil Roasted Pecans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.