Comparing Nutrients in 5 ounces Dried Pilinuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Pilinuts	Oranges with Peel	Recommended Dietary Allowance
Energy	35% 1019kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	63.4% 10.8g	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	4.34% 5.64g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	16.8% 6.38g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Dried Pilinuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	20.6% 206mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	62.5% 5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	102% 428mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	116% 815mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.11% 3.93g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Pilinuts 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 Dried Pilinuts vs Oranges with Peel :

• 5 ounces of Dried Pilinuts have 9.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 2 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 118.3 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Oranges with Peel provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Dried Pilinuts 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 Dried Pilinuts vs Oranges with Peel :

• 5 ounces of Dried Pilinuts have 2.1 times more Calcium, 16.8 times more Copper, 4.4 times more Iron, 21.6 times more Magnesium, 26.1 times more Phosphorus, 2.6 times more Potassium and 27 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 29.7 times more Water than Dried Pilinuts.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Pilinuts have 11.4 times more Energy, 265.2 times more Fat, 891 times more Saturated Fat, 172.8 times more Omega 6 and 8.3 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.9 times more Carbohydrate than Dried Pilinuts.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6