Comparing Nutrients in 5 ounces Oil Roasted Pecans VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Oranges with Peel	Recommended Dietary Allowance
Energy	35% 1013kcal	3.08% 89.3kcal	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	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	35.4% 13.5g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	23.3% 13g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	10% 0.13mg	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	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.5% 95mg	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	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	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	228% 5.24mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.15% 117g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oil Roasted 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 Oil Roasted Pecans vs Oranges with Peel :

• 5 ounces of Oil Roasted Pecans have 4.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Vitamin B9 and 101.4 times more Vitamin C than Oil Roasted Pecans.
• 5 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Oil Roasted Pecans 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 Oil Roasted Pecans vs Oranges with Peel :

• 5 ounces of Oil Roasted Pecans have 21.1 times more Copper, 3.1 times more Iron, 8.6 times more Magnesium, 12 times more Phosphorus, 2 times more Potassium, 8.6 times more Selenium and 40.6 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 72.8 times more Water than Oil Roasted Pecans.
• Both Oil Roasted 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 Oil Roasted Pecans have 11.3 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, 2.1 times more Fiber and 7.1 times more Protein than Oranges with Peel .
• Both Oil Roasted 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