Comparing Nutrients in 7 ounces Oranges with Peel VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oranges with Peel	Pine Nuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Pine Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 88.8 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 3.6 times more Vitamin B1, 4.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Pine Nuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Dried Pine Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pine Nuts:

• 7 ounces of Oranges with Peel have 4.4 times more Calcium and 36.1 times more Water than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 23.2 times more Copper, 6.9 times more Iron, 17.9 times more Magnesium, 26.1 times more Phosphorus, 3 times more Potassium and 58.6 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Dried Pine Nuts lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.2 times more Fiber than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 10.7 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 and 10.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Pine Nuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Pine Nuts

What are the health benefits of Oranges with Peel compared to Pine Nuts?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals that have potential health benefits. Pine nuts, on the other hand, are rich in healthy fats, protein, and iron. Both can be part of a healthy diet, but oranges with peel may offer more diverse nutrients and antioxidants.

Can I lose weight easier by eating more Oranges with Peel or Pine Nuts?

Both oranges with peel and pine nuts can be part of a healthy weight loss diet, but it ultimately comes down to overall calorie intake and balance of nutrients. Oranges with peel are high in fiber and vitamin C, which can help with satiety and immune function. Pine nuts are a good source of healthy fats and protein, which can also help with satiety. It's important to focus on a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, to support weight loss and overall health. Remember to also consider portion sizes and listen to your body's hunger and fullness cues.

Should I eat more Oranges with Peel or more Pine Nuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Pine nuts, on the other hand, are a good source of plant-based protein, healthy fats, and iron, which can support muscle growth and recovery. Including a variety of protein-rich plant foods like nuts, seeds, legumes, and whole grains in your diet can help you meet your muscle-building goals.

What is the environmental impact of producing Oranges with Peel compared to Pine Nuts?

Oranges with peel generally have a lower environmental impact compared to pine nuts. Oranges are typically grown in larger quantities, require less water and resources to produce, and have a lower carbon footprint compared to pine nuts, which are often imported and require more resources to grow and harvest. Additionally, oranges are a more sustainable option as they can be grown in a wider range of climates and are often more readily available locally.