Comparing Nutrients in 500 calories Pine Nuts VS Oranges

Weight per 500 calories

• Pine Nuts: 74.3g
• Oranges: 1064g

Pine Nuts have 14.3 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 - Pine Nuts or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oranges	7%	2%	91%

Macro Nutrients

	Pine Nuts	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 50.8g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	145% 24.6g	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	7.48% 9.7g	96% 125g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	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	0.072% 0.052g	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	% 0.052g	NA	g per day for Men 19-50 years
Sucrose	% 2.56g	NA	g per day for Men 19-50 years
Fiber	7.23% 2.75g	67% 25.5g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oranges	Recommended Dietary Allowance
Vitamin A	0.083% 0.74μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.3% 25.3μg	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	0.66% 0.59mg	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	46.2% 6.93mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	53% 0.48mg	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	51.4% 4.1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	44.4% 186mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	284% 6.54mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	5.4% 2.44μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61% 427mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0.95% 0.52μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pine Nuts vs Oranges:

• Dried Pine Nuts have 3.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 157.5 times more Vitamin A, 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 11.4 times more Vitamin B5, 9.1 times more Vitamin B6, 12.6 times more Vitamin B9 and 952.2 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Dried Pine Nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pine Nuts vs Oranges:

• Dried Pine Nuts have 2.1 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 24.6 times more Manganese, 2.9 times more Phosphorus and 6.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 35.8 times more Calcium, 4.3 times more Potassium, 10.2 times more Selenium and 544.8 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 500 calories:

• Dried Pine Nuts have 39.8 times more Fat, 22.8 times more Saturated Fat, 1.6 times more Omega 3 and 128.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 12.9 times more Carbohydrate, 37.3 times more Sugars and 9.3 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Pine Nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.