Comparing Nutrients in 7 ounces Valencia Oranges VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Valencia Oranges	Pine Nuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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% 23.6g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pine Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	4.8% 33.7mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.1% 0.12mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.12% 4.52g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 12 times more Vitamin A and 60.6 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, 16 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Pine Nuts have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Valencia 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 Valencia Oranges vs Pine Nuts:

• Raw Valencia Oranges have 2.5 times more Calcium and 37.9 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 35.8 times more Copper, 61.4 times more Iron, 25.1 times more Magnesium, 382.7 times more Manganese, 33.8 times more Phosphorus, 3.3 times more Potassium and 107.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts contain 13.7 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, 1.5 times more Fiber and 13.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Pine Nuts have similar amounts of Carbohydrate per 7 oz.
• Both Raw Valencia Oranges as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.