Comparing Nutrients in 7 ounces Pine Nuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Energy	46% 1336kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	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	20% 26g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	48.5% 27g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	12.6% 0.11mg	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	137% 11mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Pine Nuts 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 Pine Nuts vs Oranges with Peel :

• 7 ounces of Pine Nuts have 3.6 times more Vitamin B1, 4.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 88.8 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Oranges with Peel provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine 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 Pine Nuts vs Oranges with Peel :

• 7 ounces of Pine Nuts have 23.2 times more Copper, 6.9 times more Iron, 17.9 times more Magnesium, 26.1 times more Phosphorus, 3 times more Potassium and 58.6 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.4 times more Calcium and 36.1 times more Water than Dried Pine Nuts.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 10.7 times more Energy, 227.9 times more Fat, 140 times more Saturated Fat, 10.3 times more Omega 3, 753.4 times more Omega 6 and 10.5 times more Protein than Oranges with Peel .
• Both Pine Nuts and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6