Comparing Nutrients in 300 calories Oranges with Peel VS Oil Roasted Pecans

Weight per 300 calories

• Oranges with Peel: 476g
• Oil Roasted Pecans: 42g

Oil Roasted Pecans have 11.3 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oranges with Peel	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	0.33% 0.29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.08% 1.06mg	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

	Oranges with Peel	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	4.58% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.013% 0.47g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 29.5 times more Vitamin A, 2.4 times more Vitamin B1, 5.2 times more Vitamin B2, 4.7 times more Vitamin B3, 5.1 times more Vitamin B5, 5.6 times more Vitamin B6, 22.7 times more Vitamin B9 and 1151.1 times more Vitamin C than Oil Roasted Pecans.
• Both Raw Oranges with Peel as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Raw Oranges with Peel have 11.9 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 5.7 times more Potassium, 1.3 times more Selenium and 826.6 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.9 times more Copper and 3.6 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Oil Roasted Pecans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges with Peel have 13.5 times more Carbohydrate, 5.4 times more Fiber and 1.6 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 22.1 times more Fat, 18.2 times more Saturated Fat, 5.7 times more Omega 3 and 45.2 times more Omega 6 than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Oil Roasted Pecans have similar amounts of Energy per 300 kcal.
• Both Raw Oranges with Peel as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.