Comparing Nutrients in 1 kilogram Florida Oranges VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Florida Oranges	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	16% 460kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	629% 610g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	293% 94g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1464% 249g	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	148% 193g	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	282% 107g	38g per day for Men 19-50 years
Protein	12.5% 7g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1036% 12.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	273% 43.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	85.4% 1.1mg	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	145% 580μg	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	22.2% 20mg	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	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	43% 430mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1150% 10.4mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	557% 2340mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1884% 43.3mg	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	17% 120mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	389% 42.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pinyon Pine Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Pinyon Pine Nuts:

• 1 kilogram of Florida Oranges has 22.5 times more Vitamin C than Pinyon Pine Nuts.
• While 1 kg of Dried Pinyon Pine Nuts contains 12.4 times more Vitamin B1, 5.6 times more Vitamin B2, 10.9 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Pinyon Pine Nuts provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Florida Oranges as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Pinyon Pine Nuts:

• 1 kilogram of Florida Oranges has 5.4 times more Calcium and 14.8 times more Water than Pinyon Pine Nuts.
• While 1 kg of Dried Pinyon Pine Nuts contains 26.5 times more Copper, 34 times more Iron, 23.4 times more Magnesium, 180.5 times more Manganese, 2.9 times more Phosphorus, 3.7 times more Potassium, more Sodium and 53.5 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Pinyon Pine Nuts contains 13.7 times more Energy, 290.4 times more Fat, 375.1 times more Saturated Fat, 71.5 times more Omega 3, 802.6 times more Omega 6, 1.7 times more Carbohydrate, 4.5 times more Fiber and 16.5 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein