Comparing Nutrients in 500 calories Navel Oranges VS Oil Roasted Pecans

Weight per 500 calories

• Navel Oranges: 1020g
• Oil Roasted Pecans: 70g

Oil Roasted Pecans have 14.6 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Navel Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	7% 9.1g	130g per day for Men 19-50 years
Sugars	120% 86.7g	3.83% 2.78g	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	31.7% 23g	0.039% 0.028g	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	% 20g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 2.73g	g per day for Men 19-50 years
Fiber	59% 22.4g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	10% 0.13mg	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	86.7% 347μg	2.62% 10.5μg	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	670% 603mg	0.54% 0.49mg	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	10.2% 1.53mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	44% 439mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	93% 0.84mg	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	16.6% 1.33mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	112% 2.6mg	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	33.5% 235mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.021% 0.79g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 35 times more Vitamin A, 2.1 times more Vitamin B1, 6.8 times more Vitamin B2, 5.2 times more Vitamin B3, 5.2 times more Vitamin B5, 6.2 times more Vitamin B6, 33.1 times more Vitamin B9 and 1232 times more Vitamin C than Oil Roasted Pecans.
• Both Raw Navel Oranges and Oil Roasted Pecans have similar amounts of Vitamin E per 500 kcal.
• Both Raw Navel Oranges as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Navel Oranges have 9.4 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Potassium and 1110.1 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.1 times more Copper, 1.3 times more Iron, 8.7 times more Manganese, more Selenium and 3.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 14.1 times more Carbohydrate, 31.2 times more Sugars, 820.8 times more Fructose, 3.4 times more Fiber and 1.4 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 34.4 times more Fat, 29.2 times more Saturated Fat, 7.9 times more Omega 3 and 67.2 times more Omega 6 than Raw Navel Oranges.
• Both Raw Navel Oranges and Oil Roasted Pecans have similar amounts of Energy per 500 kcal.
• Both Raw Navel Oranges as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.