Comparing Nutrients in 5 ounces Oil Roasted Pecans VS Oranges

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Oranges	Recommended Dietary Allowance
Energy	35% 1013kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	0.15% 0.026g	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% 16.7g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	18.3% 13.3g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	23.3% 13g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Oranges	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	1.73% 15.6μg	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	2.5% 0.4mg	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	6.54% 0.085mg	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	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	1.1% 0.99mg	83.8% 75.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Oranges	Recommended Dietary Allowance
Calcium	9.5% 95mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	7.1% 0.064mg	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	1.77% 0.14mg	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	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.32% 123g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 14.1 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin A, 2 times more Vitamin B9 and 76 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Pecans have 1.7 times more Calcium, 26.7 times more Copper, 24.7 times more Iron, 12.1 times more Magnesium, 148 times more Manganese, 18.8 times more Phosphorus, 2.2 times more Potassium, 12 times more Selenium and 63.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 76.8 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Pecans have 15.2 times more Energy, 626.9 times more Fat, 482.5 times more Saturated Fat, 147.3 times more Omega 3, 1252.9 times more Omega 6, 4 times more Fiber and 9.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Sugars than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Raw Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Oil Roasted Pecans as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.