Comparing Nutrients in 1 pound Pecans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pecans	Florida Oranges	Recommended Dietary Allowance
Energy	108% 3134kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	25% 18g	57% 41.5g	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	0.25% 0.18g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	115% 43.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Pecans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	19.3% 77μg	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	5.54% 5mg	227% 204mg	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	42.3% 6.35mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Florida Oranges	Recommended Dietary Allowance
Calcium	31.8% 318mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	4.73% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.43% 16g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Florida Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Pecans vs Florida Oranges:

• 1 pound of Pecans has 6.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6, 1.3 times more Vitamin B9, 7.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 40.9 times more Vitamin C than Pecans nuts.
• 1 pound of Pecans have insufficient amounts of Vitamin C
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Pecans nuts as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pecans vs Florida Oranges:

• 1 pound of Pecans has 1.6 times more Calcium, 30.8 times more Copper, 28.1 times more Iron, 12.1 times more Magnesium, 187.5 times more Manganese, 23.1 times more Phosphorus, 2.4 times more Potassium, 7.6 times more Selenium and 56.6 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 24.8 times more Water than Pecans nuts.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 15 times more Energy, 342.7 times more Fat, 247.2 times more Saturated Fat, 89.6 times more Omega 3, 665.4 times more Omega 6, 1.2 times more Carbohydrate, 4 times more Fiber and 13.1 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.3 times more Sugars than Pecans nuts.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein