Comparing Nutrients in 5 ounces Oil Roasted Pecans with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oil Roasted Pecans with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	35% 1013kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	14% 18.4g	13% 17g	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	35.4% 13.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	23.3% 13g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	6.87% 0.089mg	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	5.3% 21.3μg	14% 55.3μg	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	1.1% 0.99mg	76.4% 68.7mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.5% 95mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	5.83% 0.052mg	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	43.8% 3.5mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	1.4% 0.033mg	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	53.3% 373mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	NA	55μg per day for Men 19-50 years
Sodium	37% 557mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Valencia Oranges per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Pecans with Salt vs Valencia Oranges:

• 5 ounces of Oil Roasted Pecans with Salt have 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 3 times more Vitamin B6 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 2.6 times more Vitamin B9 and 69.3 times more Vitamin C than Oil Roasted Pecans with Salt.
• 5 ounces of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Oil Roasted Pecans with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Pecans with Salt vs Valencia Oranges:

• 5 ounces of Oil Roasted Pecans with Salt have 1.7 times more Calcium, 32.4 times more Copper, 27.4 times more Iron, 12.1 times more Magnesium, 160.9 times more Manganese, 15.5 times more Phosphorus, 2.2 times more Potassium, more Sodium and 74.5 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 76.4 times more Water than Oil Roasted Pecans with Salt.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Pecans with Salt have 14.6 times more Energy, 250.8 times more Fat, 206.8 times more Saturated Fat, 64.4 times more Omega 3, 512.5 times more Omega 6, 3.8 times more Fiber and 8.8 times more Protein than Valencia Oranges.
• Both Oil Roasted Pecans with Salt and Valencia Oranges offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein