Comparing Nutrients in 7 ounces Dry Roasted Pecans with Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pecans with Salt	5%	88%	7%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dry Roasted Pecans with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	48.6% 1409kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	152% 147g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	17.6% 23g	130g per day for Men 19-50 years
Sugars	11% 8.06g	25% 18g	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	% 7.94g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	33.7% 19g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pecans with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	7.8% 0.1mg	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	7.94% 31.8μg	8.43% 33.7μg	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	1.54% 1.4mg	99% 89.3mg	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	17% 2.58mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pecans with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	8.6% 0.077mg	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	69.5% 5.56mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	2.07% 0.048mg	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	83% 581mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pecans with Salt VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Dry Roasted Pecans with Salt vs Florida Oranges:

• 7 ounces of Dry Roasted Pecans with Salt have 4.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 7.2 times more Vitamin E than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 64.3 times more Vitamin C than Dry Roasted Pecans with Salt.
• Both Dry Roasted Pecans with Salt and Florida Oranges provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin C
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Dry Roasted Pecans with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Pecans with Salt vs Florida Oranges:

• 7 ounces of Dry Roasted Pecans with Salt have 1.7 times more Calcium, 29.9 times more Copper, 31.1 times more Iron, 13.2 times more Magnesium, 163.9 times more Manganese, 24.4 times more Phosphorus, 2.5 times more Potassium, 8 times more Selenium, more Sodium and 63.4 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 77.8 times more Water than Dry Roasted Pecans with Salt.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Pecans with Salt have 15.4 times more Energy, 353.7 times more Fat, 251.3 times more Saturated Fat, 90.4 times more Omega 3, 631.5 times more Omega 6, 3.9 times more Fiber and 13.6 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.3 times more Sugars than Dry Roasted Pecans with Salt.
• Both Dry Roasted Pecans with Salt and Florida Oranges offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein