Comparing Nutrients in 5 ounces Valencia Oranges VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pecans	5%	88%	7%

Macro Nutrients

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.3μg	7.8% 31μg	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	76.4% 68.7mg	1.73% 1.56mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	1.6% 0.13mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	277% 6.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	49% 22μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	NA	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 5g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 4 times more Vitamin A, 1.8 times more Vitamin B9 and 44.1 times more Vitamin C than Pecans nuts.
• While Pecans nuts contain 7.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Pecans:

• Raw Valencia Oranges have 24.5 times more Water than Pecans nuts.
• While Pecans nuts contain 1.8 times more Calcium, 32.4 times more Copper, 28.1 times more Iron, 12.1 times more Magnesium, 195.7 times more Manganese, 16.3 times more Phosphorus, 2.3 times more Potassium and 75.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts contain 14.1 times more Energy, 239.9 times more Fat, 176.6 times more Saturated Fat, 61.6 times more Omega 3, 468.8 times more Omega 6, 3.8 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pecans nuts have similar amounts of Carbohydrate per 5 oz.
• Both Raw Valencia Oranges as well as Pecans nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.