Comparing Nutrients in 1 kilogram Valencia Oranges VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pecans	5%	88%	7%

Macro Nutrients

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Energy	17% 490kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	253% 96g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	757% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 390μg	55% 220μg	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	539% 485mg	12.2% 11mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Calcium	40% 400mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	11.3% 0.9mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1957% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	347% 156μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	NA	69% 38μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.95% 35.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pecans per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 1.8 times more Vitamin B9 and 44.1 times more Vitamin C than Pecans.
• While 1 kg of Pecans nuts contains 7.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Pecans have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Pecans:

• 1 kilogram of Valencia Oranges has 24.5 times more Water than Pecans.
• While 1 kg of Pecans nuts contains 1.8 times more Calcium, 32.4 times more Copper, 28.1 times more Iron, 12.1 times more Magnesium, 195.7 times more Manganese, 16.3 times more Phosphorus, 2.3 times more Potassium and 75.5 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pecans nuts contains 14.1 times more Energy, 239.9 times more Fat, 176.6 times more Saturated Fat, 61.6 times more Omega 3, 468.8 times more Omega 6, 3.8 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Pecans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein