Comparing Nutrients in 7 ounces Pecans VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Pecans	Navel Oranges	Recommended Dietary Allowance
Energy	47.3% 1371kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	19% 25g	130g per day for Men 19-50 years
Sugars	11% 7.88g	23.3% 17g	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	0.11% 0.079g	6.16% 4.47g	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	% 0.079g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 8.5g	g per day for Men 19-50 years
Fiber	50% 19g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	32.5% 18g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	17% 67.5μg	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	2.43% 2.2mg	130% 117mg	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	18.5% 2.78mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Navel Oranges	Recommended Dietary Allowance
Calcium	14% 139mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	2.5% 0.058mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Pecans versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pecans vs Navel Oranges:

• 7 ounces of Pecans have 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 Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Vitamin B9 and 53.7 times more Vitamin C than Pecans nuts.
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Pecans nuts as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Navel Oranges:

• 7 ounces of Pecans have 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 Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 24.4 times more Water than Pecans nuts.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 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 Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.1 times more Sugars and 56.3 times more Fructose than Pecans nuts.
• Both Pecans and Navel Oranges offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein