Comparing Nutrients in 7 ounces Pecans VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Pecans	Oranges with Peel	Recommended Dietary Allowance
Energy	47.3% 1371kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	11% 7.88g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	50% 19g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	32.5% 18g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Pecans have 6.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B9 and 64.5 times more Vitamin C than Pecans nuts.
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Oranges with Peel :

• 7 ounces of Pecans have 21.1 times more Copper, 3.2 times more Iron, 8.6 times more Magnesium, 12.6 times more Phosphorus, 2.1 times more Potassium, 5.4 times more Selenium and 41.2 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 23.4 times more Water than Pecans nuts.
• Both Pecans and Oranges with Peel contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 11 times more Energy, 239.9 times more Fat, 176.6 times more Saturated Fat, 61.6 times more Omega 3, 468.8 times more Omega 6, 2.1 times more Fiber and 7.1 times more Protein than Oranges with Peel .
• Both Pecans and Oranges with Peel offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6