Comparing Nutrients in 5 ounces Pine Nuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Energy	33% 954kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	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	14.3% 18.5g	13% 17g	130g per day for Men 19-50 years
Sugars	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	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	1.26% 1.13mg	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	88% 13.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	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	98% 7.84mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	1.4% 0.033mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pine Nuts vs Valencia Oranges:

• Dried Pine Nuts have 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 16 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 60.6 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Valencia Oranges have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Pine Nuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pine Nuts vs Valencia Oranges:

• Dried Pine Nuts have 35.8 times more Copper, 61.4 times more Iron, 25.1 times more Magnesium, 382.7 times more Manganese, 33.8 times more Phosphorus, 3.3 times more Potassium and 107.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium and 37.9 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 13.7 times more Energy, 227.9 times more Fat, 140 times more Saturated Fat, 10.3 times more Omega 3, 753.4 times more Omega 6, 1.5 times more Fiber and 13.2 times more Protein than Raw Valencia Oranges.
• Both Dried Pine Nuts and Raw Valencia Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Dried Pine Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.