Comparing Nutrients in 5 ounces Oranges with Peel VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oranges with Peel	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14% 18.4g	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	16.8% 6.38g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	20.4% 0.27mg	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	10.6% 42.5μg	5.3% 21.3μg	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	112% 101mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	189% 1.7mg	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	14% 1.13mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	228% 5.24mg	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	4.45% 31mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Oil Roasted Pecans per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Oil Roasted Pecans:

• 5 ounces of Oranges with Peel have 2 times more Vitamin B9 and 101.4 times more Vitamin C than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 4.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Oranges with Peel .
• 5 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Oil Roasted Pecans:

• 5 ounces of Oranges with Peel have 72.8 times more Water than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 21.1 times more Copper, 3.1 times more Iron, 8.6 times more Magnesium, 12 times more Phosphorus, 2 times more Potassium, 8.6 times more Selenium and 40.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oil Roasted Pecans contain similar levels of Calcium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Pecans contain 11.3 times more Energy, 250.8 times more Fat, 206.8 times more Saturated Fat, 64.4 times more Omega 3, 512.5 times more Omega 6, 2.1 times more Fiber and 7.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Oil Roasted Pecans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6