Comparing Nutrients in 1 kilogram Florida Oranges VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Energy	16% 460kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	975% 312g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	447% 76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	126% 91g	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	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	63% 24g	NA	38g per day for Men 19-50 years
Protein	12.5% 7g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	88.5% 1.15mg	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	42.5% 170μg	150% 600μg	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	500% 450mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	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

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Calcium	43% 430mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1064% 9.6mg	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	11.3% 0.9mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1006% 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	17% 120mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.75% 27.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Dried Pilinuts:

• Raw Florida Oranges have 5.5 times more Vitamin A and 75 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Florida Oranges vs Dried Pilinuts:

• Raw Florida Oranges have 31.5 times more Water than Dried Pilinuts.
• While Dried Pilinuts contain 3.4 times more Calcium, 24.6 times more Copper, 39.2 times more Iron, 30.2 times more Magnesium, 96.4 times more Manganese, 47.9 times more Phosphorus, 3 times more Potassium and 37.1 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges have 2.9 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 15.6 times more Energy, 378.8 times more Fat, 1247.4 times more Saturated Fat, 245.3 times more Omega 6 and 15.4 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.