Comparing Nutrients in 7 ounces Valencia Oranges VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pecans	5%	88%	7%

Macro Nutrients

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Energy	3.35% 97kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	21% 27.5g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	50% 19g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	11% 43.7μg	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	107% 96mg	2.43% 2.2mg	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	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pecans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	2.23% 0.18mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pecans per 7 oz

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

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

• 7 ounces of Valencia Oranges have 1.8 times more Vitamin B9 and 44.1 times more Vitamin C than Pecans.
• While 7 oz of Pecans nuts contain 7.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Pecans:

• 7 ounces of Valencia Oranges have 24.5 times more Water than Pecans.
• While 7 oz of Pecans nuts contain 1.8 times more Calcium, 32.4 times more Copper, 28.1 times more Iron, 12.1 times more Magnesium, 195.7 times more Manganese, 16.3 times more Phosphorus, 2.3 times more Potassium and 75.5 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pecans nuts contain 14.1 times more Energy, 239.9 times more Fat, 176.6 times more Saturated Fat, 61.6 times more Omega 3, 468.8 times more Omega 6, 3.8 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Pecans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Valencia Oranges VS Pecans

What are the health benefits of Valencia Oranges compared to Pecans?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Pecans, on the other hand, are rich in healthy fats, fiber, and minerals like magnesium and zinc which can support heart health and brain function. Both foods offer unique health benefits, so incorporating a variety of fruits and nuts into your diet is ideal for overall health.

Can I lose weight easier by eating more Valencia Oranges or Pecans?

Valencia oranges are lower in calories and higher in water content compared to pecans, making them a better choice for weight loss. Pecans are high in calories and fat, so consuming them in moderation is recommended for weight management. Incorporating a variety of fruits and vegetables, along with whole grains and legumes, can support weight loss efforts while providing essential nutrients.

Should I eat more Valencia Oranges or more Pecans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to include more pecans in your diet as they are a good source of plant-based protein and healthy fats which are essential for muscle growth and repair. Valencia oranges are a good source of vitamin C and antioxidants but may not provide the same muscle-building benefits as pecans.

What is the environmental impact of producing Valencia Oranges compared to Pecans?

Valencia oranges have a lower environmental impact compared to pecans. Oranges require less water, land, and resources to grow, while pecans are a more resource-intensive crop. Additionally, pecan trees take longer to mature and produce nuts, leading to a longer period of resource consumption. Overall, choosing Valencia oranges over pecans can help reduce the environmental footprint of food production.