Comparing Nutrients in 7 ounces Oranges VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	3.2% 93kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	20% 26g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	49.6% 19g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	28.5% 0.37mg	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	15% 59.5μg	7.44% 29.8μg	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	117% 106mg	1.54% 1.4mg	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	2.4% 0.36mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	265% 2.4mg	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	2.5% 0.2mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	319% 7.34mg	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	3.97% 27.8mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.061% 2.24g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin A, 2 times more Vitamin B9 and 76 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 14.1 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Oil Roasted Pecans:

• Raw Oranges have 76.8 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Calcium, 26.7 times more Copper, 24.7 times more Iron, 12.1 times more Magnesium, 148 times more Manganese, 18.8 times more Phosphorus, 2.2 times more Potassium, 12 times more Selenium and 63.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.4 times more Sugars than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 15.2 times more Energy, 626.9 times more Fat, 482.5 times more Saturated Fat, 147.3 times more Omega 3, 1252.9 times more Omega 6, 4 times more Fiber and 9.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Oil Roasted Pecans have similar amounts of Carbohydrate per 7 oz.
• Both Raw Oranges as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.