Comparing Nutrients in 500 calories Oil Roasted Pecans VS Oranges with Peel

Weight per 500 calories

• Oil Roasted Pecans: 70g
• Oranges with Peel: 794g

Oil Roasted Pecans have 11.3 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Pecans or Oranges with Peel ?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	95% 123g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	0.039% 0.028g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 2.73g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.64g	94% 35.7g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.24% 0.84mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	56.8% 0.74mg	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	2.62% 10.5μg	59.5% 238μg	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	0.54% 0.49mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.8% 1.77mg	NA	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

	Oil Roasted Pecans	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.7% 47mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	50.3% 0.45mg	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	21.6% 1.73mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	NA	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	26.3% 184mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	7.63% 4.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.047% 0.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	17.7% 653g	3700g per day for Men 19-50 years

Oil Roasted Pecans VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Pecans or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Oil Roasted Pecans vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 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.
• 500 calories of Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Oil Roasted Pecans as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Pecans vs Oranges with Peel :

• 500 calories of Oil Roasted Pecans have 1.9 times more Copper and 3.6 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 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.
• Both Oil Roasted Pecans and Oranges with Peel contain similar levels of Phosphorus per 500 calories.
• 500 calories of Oil Roasted Pecans lack sufficient amounts of Calcium, Potassium and Selenium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Pecans have 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 Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 13.5 times more Carbohydrate, 5.4 times more Fiber and 1.6 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6