Comparing Nutrients in 7 ounces Oranges VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oranges	Pine Nuts	Recommended Dietary Allowance
Energy	3.2% 93kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	387% 65.8g	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	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	117% 106mg	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pine Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.26% 0.14mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.12% 4.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Pine Nuts:

• Raw Oranges have 11 times more Vitamin A and 66.5 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 15.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 51.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Dried Pine Nuts have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Oranges as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Pine Nuts:

• Raw Oranges have 2.5 times more Calcium and 38 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 29.4 times more Copper, 55.3 times more Iron, 25.1 times more Magnesium, 352.1 times more Manganese, 41.1 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 92.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.6 times more Sugars than Dried Pine Nuts.
• While Dried Pine Nuts contain 14.3 times more Energy, 569.8 times more Fat, 326.6 times more Saturated Fat, 23.4 times more Omega 3, 1841.7 times more Omega 6, 1.5 times more Fiber and 14.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Dried Pine Nuts have similar amounts of Carbohydrate per 7 oz.
• Both Raw Oranges as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.