Comparing Nutrients in 7 ounces Oranges with Peel VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Oranges with Peel	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	153% 26g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	6.6% 5.95mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.096% 3.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dry Roasted Pistachio Nuts with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Dry Roasted Pistachio Nuts with Salt:

• 7 ounces of Oranges with Peel have 23.7 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 7 times more Vitamin B1, 4.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 12.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Dry Roasted Pistachio Nuts with Salt:

• 7 ounces of Oranges with Peel have 46 times more Water than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 1.5 times more Calcium, 22.7 times more Copper, 5 times more Iron, 7.8 times more Magnesium, 21.3 times more Phosphorus, 5.1 times more Potassium, 14.3 times more Selenium, 214 times more Sodium and 21.3 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Pistachio Nuts with Salt contain 9 times more Energy, 152.7 times more Fat, 161.3 times more Saturated Fat, 13.3 times more Omega 3, 298.3 times more Omega 6, 1.8 times more Carbohydrate, 2.3 times more Fiber and 16.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6