Comparing Nutrients in 5 ounces Pecans VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Pecans	Oranges with Peel	Recommended Dietary Allowance
Energy	33.8% 979kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.37% 0.062g	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	17% 22g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	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	0.078% 0.057g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 5.53g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	23.2% 13g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	10% 0.13mg	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	10.6% 42.5μg	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	1.73% 1.56mg	112% 101mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.13% 5g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Pecans versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Pecans have 6.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B9 and 64.5 times more Vitamin C than Pecans nuts.
• 5 ounces of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pecans vs Oranges with Peel :

• 5 ounces of Pecans have 21.1 times more Copper, 3.2 times more Iron, 8.6 times more Magnesium, 12.6 times more Phosphorus, 2.1 times more Potassium, 5.4 times more Selenium and 41.2 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 23.4 times more Water than Pecans nuts.
• Both Pecans and Oranges with Peel contain similar levels of Calcium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pecans have 11 times more Energy, 239.9 times more Fat, 176.6 times more Saturated Fat, 61.6 times more Omega 3, 468.8 times more Omega 6, 2.1 times more Fiber and 7.1 times more Protein than Oranges with Peel .
• Both Pecans and Oranges with Peel offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6