Comparing Nutrients in 1 pound Oil Roasted Pecans with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oil Roasted Pecans with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	112% 3243kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	54% 70.3g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	113% 43g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	32.4% 0.42mg	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	17% 68μg	34% 136μg	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	3.53% 3.18mg	358% 322mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	30.4% 304mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	28.7% 0.26mg	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	140% 11.2mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	NA	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	170% 1193mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	119% 1783mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Pecans with Salt vs Oranges with Peel :

• 1 pound of Oil Roasted Pecans with Salt has 4.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2 times more Vitamin B9 and 101.4 times more Vitamin C than Oil Roasted Pecans with Salt.
• 1 pound of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Oil Roasted Pecans with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oil Roasted Pecans with Salt vs Oranges with Peel :

• 1 pound of Oil Roasted Pecans with Salt has 21.1 times more Copper, 3.1 times more Iron, 8.6 times more Magnesium, 12 times more Phosphorus, 2 times more Potassium, 8.6 times more Selenium, 196.5 times more Sodium and 40.6 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 72.8 times more Water than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Oranges with Peel contain similar levels of Calcium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Pecans with Salt has 11.3 times more Energy, 250.8 times more Fat, 206.8 times more Saturated Fat, 64.4 times more Omega 3, 512.5 times more Omega 6, 2.1 times more Fiber and 7.1 times more Protein than Oranges with Peel .
• Both Oil Roasted Pecans with Salt and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6