Comparing Nutrients in 300 calories Roasted Pecans VS Valencia Oranges

Weight per 300 calories

• Roasted Pecans: 42.3g
• Valencia Oranges: 612g

Roasted Pecans have 14.5 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.65g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.73g	56% 72.8g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	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	0.023% 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	10.5% 3.97g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.17% 4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.33% 2.96μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	29.7% 0.39mg	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	1.7% 6.76μg	59.7% 239μg	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	0.33% 0.3mg	330% 297mg	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	3.66% 0.55mg	NA	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

	Roasted Pecans	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	54.8% 0.49mg	25% 0.23mg	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	14.8% 1.2mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.8mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	6.12% 0.14mg	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	17.7% 124mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	5.27% 179mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	3.07% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.028% 0.42mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.013% 0.47g	14.3% 529g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 24.8 times more Vitamin A, 2.8 times more Vitamin B1, 5.4 times more Vitamin B2, 3.4 times more Vitamin B3, 5.2 times more Vitamin B5, 4.9 times more Vitamin B6, 35.3 times more Vitamin B9 and 1003.9 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Pecans vs Valencia Oranges:

• Dry Roasted Pecans have 2.2 times more Copper, 2.1 times more Iron, 11.8 times more Manganese and 5.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8 times more Calcium, 6.1 times more Potassium and 1117 times more Water than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Valencia Oranges have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Pecans have 17.1 times more Fat, 12.4 times more Saturated Fat, 4.3 times more Omega 3 and 30.7 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12.7 times more Carbohydrate, 3.9 times more Fiber and 1.6 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Pecans as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.