Comparing Nutrients in 1 pound Florida Oranges VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Energy	7.2% 209kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	885% 150g	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	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	57% 41.5g	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	44% 16.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	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	227% 204mg	4.03% 3.63mg	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	5.44% 0.82mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	667% 6mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	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	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pine Nuts per 1 lb

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

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

• 1 pound of Florida Oranges has 56.3 times more Vitamin C than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 3.6 times more Vitamin B1, 5.7 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 51.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Pine Nuts:

• 1 pound of Florida Oranges has 2.7 times more Calcium and 38.2 times more Water than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 33.9 times more Copper, 61.4 times more Iron, 25.1 times more Magnesium, 366.8 times more Manganese, 47.9 times more Phosphorus, 3.5 times more Potassium and 80.6 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Dried Pine Nuts lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.5 times more Sugars than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 14.6 times more Energy, 325.6 times more Fat, 196 times more Saturated Fat, 14.9 times more Omega 3, 1069.4 times more Omega 6, 1.5 times more Fiber and 19.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pine Nuts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein