Comparing Nutrients in 5 ounces Navel Oranges VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pecans	5%	88%	7%

Macro Nutrients

	Navel Oranges	Pecans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	15% 19.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 5.53g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Navel 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	8.03% 0.096mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pecans	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	2.3% 0.18mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	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

Nutrient Comparison: Navel Oranges VS Pecans per 5 oz

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

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

• 5 ounces of Navel Oranges have 1.5 times more Vitamin B9 and 53.7 times more Vitamin C than Pecans.
• While 5 oz of Pecans nuts contain 9.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 9.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Pecans have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Pecans:

• 5 ounces of Navel Oranges have 24.4 times more Water than Pecans.
• While 5 oz of Pecans nuts contain 1.6 times more Calcium, 30.8 times more Copper, 19.5 times more Iron, 11 times more Magnesium, 155.2 times more Manganese, 12 times more Phosphorus, 2.5 times more Potassium, more Selenium and 56.6 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.1 times more Sugars and 56.3 times more Fructose than Pecans.
• While 5 oz of Pecans nuts contain 14.1 times more Energy, 479.8 times more Fat, 363.5 times more Saturated Fat, 109.6 times more Omega 3, 896.9 times more Omega 6, 4.4 times more Fiber and 10.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pecans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein