Comparing Nutrients in 5 ounces Oranges VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	7.76% 5.63g	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	0.078% 0.057g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	20.4% 0.27mg	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	10.6% 42.5μg	5.3% 21.3μg	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	83.8% 75.4mg	1.1% 0.99mg	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	1.7% 0.26mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	189% 1.7mg	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	1.77% 0.14mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	228% 5.24mg	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	2.83% 20mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin A, 2 times more Vitamin B9 and 76 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Oranges have 76.8 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 2.4 times more Sugars than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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.
• Both Raw Oranges and Oil Roasted Pecans have similar amounts of Carbohydrate per 5 oz.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.