Comparing Nutrients in 300 calories Oranges VS Oil Roasted Pecans

Weight per 300 calories

• Oranges: 638g
• Oil Roasted Pecans: 42g

Oil Roasted Pecans have 15.2 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	55.7% 9.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	2.3% 1.67g	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	0.023% 0.017g	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	% 0.017g	g per day for Men 19-50 years
Sucrose	NA	% 1.64g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	6.04% 0.078mg	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	48% 191μg	1.57% 6.3μg	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	377% 340mg	0.33% 0.29mg	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	7.66% 1.15mg	7.08% 1.06mg	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

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	25.5% 255mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	56% 0.5mg	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	7.98% 0.64mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	67.5% 1.55mg	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	12.8% 89.4mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.58% 2.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	15% 554g	0.013% 0.47g	3700g per day for Men 19-50 years

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

• Raw Oranges have 33.5 times more Vitamin A, 2.8 times more Vitamin B1, 5.5 times more Vitamin B2, 3.6 times more Vitamin B3, 5.2 times more Vitamin B5, 4.9 times more Vitamin B6, 30.4 times more Vitamin B9 and 1156.2 times more Vitamin C than Oil Roasted Pecans.
• Both Raw Oranges and Oil Roasted Pecans have similar amounts of Vitamin E per 300 kcal.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Oranges have 9.1 times more Calcium, 1.3 times more Magnesium, 7 times more Potassium, 1.3 times more Selenium and 1167.9 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.8 times more Copper, 1.6 times more Iron, 9.7 times more Manganese and 4.2 times more Zinc than Raw Oranges.
• Both Raw Oranges and Oil Roasted Pecans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 13.7 times more Carbohydrate, 35.8 times more Sugars, 3.8 times more Fiber and 1.6 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 41.2 times more Fat, 31.7 times more Saturated Fat, 9.7 times more Omega 3 and 82.4 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Oil Roasted Pecans have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.