Comparing Nutrients in 1 pound Valencia Oranges VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Valencia Oranges	Roasted Pecans	Recommended Dietary Allowance
Energy	7.66% 222kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	25.4% 18.4g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	30% 11.3g	112% 42.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	65.2% 0.85mg	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	44.2% 177μg	18% 72.6μg	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	244% 220mg	3.53% 3.18mg	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	39.3% 5.9mg	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

	Valencia Oranges	Roasted Pecans	Recommended Dietary Allowance
Calcium	18% 181mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	588% 5.3mg	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	5.1% 0.41mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	776% 18mg	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	11% 77mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	209% 23mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.14% 5.1g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.7 times more Vitamin A, 2.4 times more Vitamin B9 and 69.3 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 5.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Roasted Pecans:

• Raw Valencia Oranges have 77.1 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Calcium, 31.5 times more Copper, 31.1 times more Iron, 13.2 times more Magnesium, 171 times more Manganese, 17.2 times more Phosphorus, 2.4 times more Potassium and 84.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pecans contain 14.5 times more Energy, 247.6 times more Fat, 179.5 times more Saturated Fat, 62.1 times more Omega 3, 445 times more Omega 6, 3.8 times more Fiber and 9.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dry Roasted Pecans have similar amounts of Carbohydrate per 1 lb.
• Both Raw Valencia Oranges as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.