Comparing Nutrients in 1 pound Florida Oranges VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Energy	7.2% 209kcal	112% 3261kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	372% 361g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	442% 141g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	14% 18g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	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	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	40% 0.52mg	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	19.3% 77μg	68% 272μg	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	227% 204mg	3.02% 2.72mg	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	NA	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

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	483% 4.35mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	456% 10.5mg	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	7.78% 54.4mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 5.5 times more Vitamin A and 75 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Florida Oranges vs Dried Pilinuts:

• Raw Florida Oranges have 31.5 times more Water than Dried Pilinuts.
• While Dried Pilinuts contain 3.4 times more Calcium, 24.6 times more Copper, 39.2 times more Iron, 30.2 times more Magnesium, 96.4 times more Manganese, 47.9 times more Phosphorus, 3 times more Potassium and 37.1 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges have 2.9 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 15.6 times more Energy, 378.8 times more Fat, 1247.4 times more Saturated Fat, 245.3 times more Omega 6 and 15.4 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.