Comparing Nutrients in 500 calories Navel Oranges VS Dry Roasted Pistachio Nuts with Salt

Weight per 500 calories

• Navel Oranges: 1020g
• Dry Roasted Pistachio Nuts with Salt: 88g

Dry Roasted Pistachio Nuts with Salt have 11.6 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.

Discover which food has more nutrients per 500 calories - Navel Oranges or Dry Roasted Pistachio Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Navel Oranges	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	41.5% 40.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	68% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	120% 86.7g	9.4% 6.8g	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	0.27% 0.19g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 6.23g	g per day for Men 19-50 years
Fiber	59% 22.4g	24% 9.05g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1.27% 11.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	76% 0.99mg	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	11.2% 45μg	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	2.93% 2.64mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.67% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	44% 439mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	126% 1.14mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	47.5% 1.1mg	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	59% 412mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.043% 1.57g	3700g per day for Men 19-50 years

Navel Oranges VS Dry Roasted Pistachio Nuts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Dry Roasted Pistachio Nuts with Salt?

Lets compare vitamin content per 500 calories of Navel Oranges vs Dry Roasted Pistachio Nuts with Salt:

• 500 calories of Navel Oranges have 10.7 times more Vitamin A, 2.5 times more Vitamin B2, 3.6 times more Vitamin B3, 5.9 times more Vitamin B5, 7.7 times more Vitamin B9 and 228.8 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• Both Navel Oranges and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per 500 calories.
• 500 calories of Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Dry Roasted Pistachio Nuts with Salt:

• 500 calories of Navel Oranges have 4.7 times more Calcium, 1.9 times more Potassium and 557.7 times more Water than Dry Roasted Pistachio Nuts with Salt.
• While 500 kcal of Dry Roasted Pistachio Nuts with Salt contain 2.9 times more Copper, 2.7 times more Iron, 3.7 times more Manganese, 1.8 times more Phosphorus, more Selenium, 36.9 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Dry Roasted Pistachio Nuts with Salt contain similar levels of Magnesium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Dry Roasted Pistachio Nuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 5.3 times more Carbohydrate, 12.8 times more Sugars, 118.8 times more Fructose and 2.5 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
• While 500 kcal of Dry Roasted Pistachio Nuts with Salt contain 26.3 times more Fat, 28.6 times more Saturated Fat, 2 times more Omega 3, 49.1 times more Omega 6 and 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6