Comparing Nutrients in 5 ounces Navel Oranges VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Navel Oranges	Roasted Pistachios	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	25% 8g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	109% 18.6g	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	31% 40g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	0.43% 0.31g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 10g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	122% 1.6mg	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	12% 48μg	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	93% 83.8mg	4.72% 4.25mg	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Roasted Pistachios	Recommended Dietary Allowance
Calcium	6.1% 61mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	204% 1.83mg	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	2.3% 0.18mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	76.6% 1.76mg	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	4.66% 32.6mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.071% 2.62g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 19.7 times more Vitamin C than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 10.2 times more Vitamin B1, 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 14.2 times more Vitamin B6, 1.5 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Dry Roasted Pistachio Nuts have similar amounts of Vitamin A per 5 oz.
• Both Raw Navel Oranges as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Roasted Pistachios:

• Raw Navel Oranges have 46.5 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 2.5 times more Calcium, 33.2 times more Copper, 31 times more Iron, 9.9 times more Magnesium, 42.9 times more Manganese, 20.4 times more Phosphorus, 6.1 times more Potassium, more Selenium and 29.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 10.2 times more Fructose than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 11.7 times more Energy, 305.5 times more Fat, 332.1 times more Saturated Fat, 23.6 times more Omega 3, 570.7 times more Omega 6, 2.3 times more Carbohydrate, 4.7 times more Fiber and 23.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Dry Roasted Pistachio Nuts have similar amounts of Sugars per 5 oz.
• Both Raw Navel Oranges as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.