Comparing Nutrients in 300 calories Florida Oranges VS Pine Nuts

Weight per 300 calories

• Florida Oranges: 652g
• Pine Nuts: 44.6g

Dried Pine Nuts have 14.6 times more energy per unit of mass than Raw Florida Oranges, which is very high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	31.4% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.57% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	87% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	2.2% 1.6g	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	0.043% 0.031g	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	% 0.031g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	41% 15.7g	4.34% 1.65g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	3.22% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19% 5.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.7% 111μg	3.8% 15μg	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	326% 293mg	0.4% 0.36mg	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	7.83% 1.17mg	27.7% 4.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Calcium	28% 280mg	0.71% 7.13mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	65.6% 0.59mg	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	7.34% 0.59mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	171% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.25% 1.46μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 78.3mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	0.57% 0.31μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.059% 0.89mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	15.4% 568g	0.027% 1g	3700g per day for Men 19-50 years

Florida Oranges VS Pine Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Pine Nuts?

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

• 300 calories of Florida Oranges have 160.9 times more Vitamin A, 4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 11.7 times more Vitamin B5, 7.9 times more Vitamin B6, 7.3 times more Vitamin B9 and 823 times more Vitamin C than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 3.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• 300 calories of Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Florida Oranges have 39.3 times more Calcium, 4.1 times more Potassium and 559.2 times more Water than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 2.3 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium, 25.1 times more Manganese, 3.3 times more Phosphorus and 5.5 times more Zinc than Raw Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc
• 300 calories of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Dried Pine Nuts lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 12.9 times more Carbohydrate, 37.2 times more Sugars and 9.5 times more Fiber than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 22.3 times more Fat, 13.4 times more Saturated Fat, 73.1 times more Omega 6 and 1.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pine Nuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• 300 calories of Pine Nuts provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Florida Oranges as well as Dried Pine Nuts provide inadequate amounts of Omega 3 in 300 calories.