Comparing Nutrients in 5 ounces Florida Oranges VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Florida Oranges	Pistachio Nuts	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	117% 20g	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	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	18% 13g	15% 11g	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	0.47% 0.34g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 9.74g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	185% 2.4mg	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	6.02% 24μg	18% 72.3μg	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	71% 63.8mg	8.8% 7.94mg	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	27% 4.05mg	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

	Florida Oranges	Pistachio Nuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.8μg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	74% 1.7mg	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	2.43% 17mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pistachio Nuts per 5 oz

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

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

• 5 ounces of Florida Oranges have 8 times more Vitamin C than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 2.4 times more Vitamin A, 8.7 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 33.3 times more Vitamin B6, 3 times more Vitamin B9 and 15.9 times more Vitamin E than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Florida Oranges have 19.9 times more Water than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 2.4 times more Calcium, 33.3 times more Copper, 43.6 times more Iron, 12.1 times more Magnesium, 50 times more Manganese, 40.8 times more Phosphorus, 6.1 times more Potassium, 14 times more Selenium and 27.5 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pistachio Nuts contain 12.2 times more Energy, 215.8 times more Fat, 236.3 times more Saturated Fat, 26.3 times more Omega 3, 454.5 times more Omega 6, 2.4 times more Carbohydrate, 4.4 times more Fiber and 28.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pistachio Nuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein