Comparing Nutrients in 5 ounces Pecans VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Pecans	Navel Oranges	Recommended Dietary Allowance
Energy	33.8% 979kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	16.6% 12g	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	0.078% 0.057g	4.4% 3.2g	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	% 0.057g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 6.07g	g per day for Men 19-50 years
Fiber	36% 13.6g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	23.2% 13g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pecans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	12% 48μg	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	1.73% 1.56mg	93% 83.8mg	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	13.2% 2mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Navel Oranges	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	1.8% 0.041mg	2.3mg per day for Men 19-50 years
Molybdenum	49% 22μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.13% 5g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pecans vs Navel Oranges:

• Pecans nuts have 9.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 9.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 1.5 times more Vitamin B9 and 53.7 times more Vitamin C than Pecans nuts.
• Both Pecans nuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pecans vs Navel Oranges:

• Pecans nuts have 1.6 times more Calcium, 30.8 times more Copper, 19.5 times more Iron, 11 times more Magnesium, 155.2 times more Manganese, 12 times more Phosphorus, 2.5 times more Potassium, more Selenium and 56.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 24.4 times more Water than Pecans nuts.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 14.1 times more Energy, 479.8 times more Fat, 363.5 times more Saturated Fat, 109.6 times more Omega 3, 896.9 times more Omega 6, 4.4 times more Fiber and 10.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Sugars and 56.3 times more Fructose than Pecans nuts.
• Both Pecans nuts and Raw Navel Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Pecans nuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.