Comparing Nutrients in 5 ounces Florida Oranges VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	18% 13g	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	12% 48μg	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	71% 63.8mg	1.26% 1.13mg	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	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	209% 1.88mg	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	1.6% 0.13mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Florida Oranges have 56.3 times more Vitamin C than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 3.6 times more Vitamin B1, 5.7 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 51.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Florida Oranges have 2.7 times more Calcium and 38.2 times more Water than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 33.9 times more Copper, 61.4 times more Iron, 25.1 times more Magnesium, 366.8 times more Manganese, 47.9 times more Phosphorus, 3.5 times more Potassium and 80.6 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Dried Pine Nuts lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.5 times more Sugars than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 14.6 times more Energy, 325.6 times more Fat, 196 times more Saturated Fat, 14.9 times more Omega 3, 1069.4 times more Omega 6, 1.5 times more Fiber and 19.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pine Nuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein