Comparing Nutrients in 100 grams Pecans VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Pecans	Valencia Oranges	Recommended Dietary Allowance
Energy	24% 691kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	9.15% 12g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	NA	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	0.055% 0.04g	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Pecans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	9.75% 39μg	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	1.22% 1.1mg	54% 48.5mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Valencia Oranges	Recommended Dietary Allowance
Calcium	7% 70mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1% 0.023mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pecans vs Valencia Oranges:

• Pecans nuts have 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.
• While Raw Valencia Oranges contain 4 times more Vitamin A, 1.8 times more Vitamin B9 and 44.1 times more Vitamin C than Pecans nuts.
• Both Pecans nuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pecans vs Valencia Oranges:

• Pecans nuts have 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.
• While Raw Valencia Oranges contain 24.5 times more Water than Pecans nuts.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 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 Pecans nuts and Raw Valencia Oranges have similar amounts of Carbohydrate per 100 g.
• Both Pecans nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.