Comparing Nutrients in 100 calories Florida Oranges VS Pine Nuts

Weight per 100 calories

• Florida Oranges: 217g
• Pine Nuts: 15g

Dried Pine Nuts have 14.6 times more energy per unit of mass than Raw Florida Oranges, which is very high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Florida Oranges or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	1.5% 1.94g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0.74% 0.53g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	1.45% 0.55g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	3.63% 2.03g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	0.017% 0.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	4.07% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	0.93% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.4% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.24% 37μg	1.26% 5.05μg	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	109% 98mg	0.13% 0.12mg	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	2.6% 0.39mg	9.24% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Calcium	9.35% 93mg	0.24% 2.38mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	22% 0.2mg	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	2.45% 0.2mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	8.88% 37.3mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1.1% 0.49μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.73% 26mg	12.2% 85.4mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	0.19% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.02% 0.3mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	8.7% 0.96mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.009% 0.34g	3700g per day for Men 19-50 years

Florida Oranges VS Pine Nuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Florida Oranges or Pine Nuts?

Lets compare vitamin content per 100 calories of Florida Oranges vs Pine Nuts:

• 100 calories of Florida Oranges have 160.9 times more Vitamin A, 4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 11.7 times more Vitamin B5, 7.9 times more Vitamin B6, 7.3 times more Vitamin B9 and 823 times more Vitamin C than Pine Nuts.
• While 100 kcal of Dried Pine Nuts contain 3.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 100 calories of Florida Oranges have insufficient amounts of Vitamin K
• 100 calories of Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Florida Oranges vs Pine Nuts:

• 100 calories of Florida Oranges have 39.3 times more Calcium, 4.1 times more Potassium and 559.2 times more Water than Pine Nuts.
• While 100 kcal of Dried Pine Nuts contain 2.3 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium, 25.1 times more Manganese, 3.3 times more Phosphorus and 5.5 times more Zinc than Raw Florida Oranges.
• 100 calories of Florida Oranges lack sufficient amounts of Zinc
• 100 calories of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Dried Pine Nuts lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Florida Oranges have 12.9 times more Carbohydrate, 37.2 times more Sugars and 9.5 times more Fiber than Pine Nuts.
• While 100 kcal of Dried Pine Nuts contain 22.3 times more Fat, 13.4 times more Saturated Fat, 73.1 times more Omega 6 and 1.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pine Nuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Florida Oranges provide inadequate amounts of Omega 6
• 100 calories of Pine Nuts provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Florida Oranges as well as Dried Pine Nuts provide inadequate amounts of Omega 3 in 100 calories.