Comparing Nutrients in 300 calories Pecans VS Oranges

Weight per 300 calories

• Pecans: 43.4g
• Oranges: 638g

Pecans have 14.7 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Pecans or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Oranges	7%	2%	91%

Macro Nutrients

	Pecans	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.2g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.63% 6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	82.3% 59.7g	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	0.024% 0.017g	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	% 0.017g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.1% 4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oranges	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.34% 0.056mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.55μg	48% 191μg	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	0.53% 0.48mg	377% 340mg	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	4.05% 0.61mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oranges	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.34μg	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	13.7% 1.1mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	6.94% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.77μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.041% 1.53g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pecans vs Oranges:

• Raw Oranges contain 53.9 times more Vitamin A, 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 4.3 times more Vitamin B5, 4.2 times more Vitamin B6, 20 times more Vitamin B9, 711 times more Vitamin C and 1.9 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pecans vs Oranges:

• Pecans nuts have 1.8 times more Copper, 1.7 times more Iron, 12.2 times more Manganese, 1.3 times more Phosphorus and 4.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.4 times more Calcium, 6.5 times more Potassium, 1.9 times more Selenium and 362.3 times more Water than Pecans nuts.
• Both Pecans nuts and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pecans nuts have 40.8 times more Fat, 28 times more Saturated Fat, 9.6 times more Omega 3 and 77.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 12.5 times more Carbohydrate, 34.6 times more Sugars, 3.7 times more Fiber and 1.5 times more Protein than Pecans nuts.
• Both Pecans nuts and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Pecans nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.