Comparing Nutrients in 1 pound Oranges VS Hazelnut Oil

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Hazelnut Oil	0%	100%	0%

Macro Nutrients

	Oranges	Hazelnut Oil	Recommended Dietary Allowance
Energy	7.35% 213kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	105% 33.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	269% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	0% 0g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	0% 0g	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	28.6% 11g	0% 0g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Hazelnut Oil	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	0% 0mg	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	34% 136μg	0% 0μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	1427% 214mg	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

	Oranges	Hazelnut Oil	Recommended Dietary Allowance
Calcium	18% 181mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	NA	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	5.67% 0.45mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0% 0mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Hazelnut Oil:

• Raw Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Hazelnut Oil.
• While Hazelnut Oil contains 262.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Hazelnut Oil have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oranges vs Hazelnut Oil:

• Raw Oranges have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium and more Water than Hazelnut Oil.
• Both Raw Oranges as well as Hazelnut Oil have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have more Carbohydrate, more Sugars, more Fiber and more Protein than Hazelnut Oil.
• While Hazelnut Oil contains 18.8 times more Energy, 833.3 times more Fat, 493.3 times more Saturated Fat and 561.1 times more Omega 6 than Raw Oranges.
• Both Raw Oranges as well as Hazelnut Oil have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.