Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pinyon Pine Nuts	Navel Oranges	Recommended Dietary Allowance
Energy	98% 2853kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	128% 48.5g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	94% 52.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	470% 5.64mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	27.6% 0.36mg	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	65.8% 263μg	38.6% 154μg	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	10% 9.07mg	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Navel Oranges	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	19.7% 0.18mg	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	173% 14mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	5.7% 0.13mg	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	22.7% 159mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Navel Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Pinyon Pine Nuts vs Navel Oranges:

• 1 pound of Pinyon Pine Nuts has 18.3 times more Vitamin B1, 4.4 times more Vitamin B2, 10.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 29.6 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Navel Oranges provide similar amounts of Vitamin B5 per one pound.
• Both Dried Pinyon Pine Nuts as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pinyon Pine Nuts vs Navel Oranges:

• 1 pound of Pinyon Pine Nuts has 26.5 times more Copper, 23.5 times more Iron, 21.3 times more Magnesium, 149.4 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Potassium, 72 times more Sodium and 53.5 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 5.4 times more Calcium and 14.6 times more Water than Dried Pinyon Pine Nuts.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 12.8 times more Energy, 406.5 times more Fat, 551.6 times more Saturated Fat, 87.4 times more Omega 3, 1081.8 times more Omega 6, 1.5 times more Carbohydrate, 4.9 times more Fiber and 12.7 times more Protein than Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein