Comparing Nutrients in 7 ounces Oranges VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Oranges	Roasted Pistachios	Recommended Dietary Allowance
Energy	3.2% 93kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	153% 26g	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	43% 56g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	21% 15.4g	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	0.6% 0.44g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	171% 2.23mg	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	25.3% 101μg	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	6.6% 5.95mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Roasted Pistachios	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	285% 2.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	107% 2.47mg	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	133% 931mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.099% 3.67g	3700g per day for Men 19-50 years

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

• Raw Oranges have 17.7 times more Vitamin C than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 8 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.1 times more Vitamin B5, 18.7 times more Vitamin B6, 1.7 times more Vitamin B9, 12.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Dry Roasted Pistachio Nuts have similar amounts of Vitamin A per 7 oz.
• Both Raw Oranges as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Roasted Pistachios:

• Raw Oranges have 46.9 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 2.7 times more Calcium, 28.7 times more Copper, 40.3 times more Iron, 10.9 times more Magnesium, 49.7 times more Manganese, 33.5 times more Phosphorus, 5.6 times more Potassium, 20 times more Selenium and 33.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.2 times more Sugars than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 12.2 times more Energy, 381.8 times more Fat, 376.3 times more Saturated Fat, 30.3 times more Omega 3, 729.2 times more Omega 6, 2.4 times more Carbohydrate, 4.3 times more Fiber and 22.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.