Comparing Nutrients in 500 calories Pecans VS Oranges

Weight per 500 calories

• Pecans: 72.4g
• Oranges: 1064g

Pecans have 14.7 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Pecans or Oranges?

Macros Ratio

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

Macro Nutrients

	Pecans	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	96% 125g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	137% 99g	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	0.04% 0.029g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 2.82g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	67% 25.5g	38g per day for Men 19-50 years
Protein	12% 6.64g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oranges	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	79.8% 319μg	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	0.88% 0.8mg	629% 566mg	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	6.75% 1mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oranges	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	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	23% 1.83mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pecans vs Oranges:

• Raw Oranges contain 53.9 times more Vitamin A, 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 4.3 times more Vitamin B5, 4.2 times more Vitamin B6, 20 times more Vitamin B9, 711 times more Vitamin C and 1.9 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Pecans vs Oranges:

• Pecans nuts have 1.8 times more Copper, 1.7 times more Iron, 12.2 times more Manganese, 1.3 times more Phosphorus and 4.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.4 times more Calcium, 6.5 times more Potassium, 1.9 times more Selenium and 362.3 times more Water than Pecans nuts.
• Both Pecans nuts and Raw Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pecans nuts have 40.8 times more Fat, 28 times more Saturated Fat, 9.6 times more Omega 3 and 77.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 12.5 times more Carbohydrate, 34.6 times more Sugars, 3.7 times more Fiber and 1.5 times more Protein than Pecans nuts.
• Both Pecans nuts and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Pecans nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.