Comparing Nutrients in 300 calories Pine Nuts VS Valencia Oranges

Weight per 300 calories

• Pine Nuts: 44.6g
• Valencia Oranges: 612g

Pine Nuts have 13.7 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 - Pine Nuts or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	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	4.5% 5.83g	56% 72.8g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	0.043% 0.031g	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	% 0.031g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	4.34% 1.65g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	11% 6.1g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.22% 0.042mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19% 5.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15μg	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	0.4% 0.36mg	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	27.7% 4.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.71% 7.13mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	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	31% 2.47mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	6.12% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	3.25% 1.46μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.31μg	NA	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.027% 1g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pine Nuts vs Valencia Oranges:

• Raw Valencia Oranges contain 164.8 times more Vitamin A, 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 11 times more Vitamin B5, 9.2 times more Vitamin B6, 15.8 times more Vitamin B9 and 832.7 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Valencia Oranges have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Pine Nuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pine Nuts vs Valencia Oranges:

• Dried Pine Nuts have 2.6 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 27.9 times more Manganese, 2.5 times more Phosphorus and 7.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 34.3 times more Calcium, 4.1 times more Potassium and 520.1 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 300 calories:

• Dried Pine Nuts have 16.6 times more Fat, 10.2 times more Saturated Fat and 54.9 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3, 12.5 times more Carbohydrate and 9.3 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Valencia Oranges have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Pine Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.