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Comparing Nutrients in 100 grams Pine NutsVS Oranges

Macros Ratio

Protein Fat Carbs

Pine Nuts
8%
85%
7%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

23.2%673kcal
Energy
1.62%47kcal
673 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
70.5%68.4g
Fat
0.12%0.12g
68.4 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
15.3%4.9g
Saturated Fat
0.047%0.015g
4.9 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
10.3%0.16g
Omega 3
0.44%0.007g
0.16 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
195%33g
Omega 6
0.11%0.018g
33 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
10%13g
Carbohydrate
9.04%11.8g
13 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
4.95%3.6g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.6 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.097%0.07g
Fructose
NA
≤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]
0.07 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.07g
Glucose
NA
0.07 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.45g
Sucrose
NA
3.45 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
9.74%3.7g
Fiber
6.3%2.4g
3.7 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
24.4%13.7g
Protein
1.68%0.94g
13.7 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
1 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
30.3%0.36mg
Vitamin B1
7.25%0.087mg
Thiamine
0.36 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
17.5%0.23mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.23 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
27.4%4.4mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
4.4 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
6.26%0.31mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.31 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.23%0.094mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.094 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
43%13μg
Vitamin B7
NA
Biotin
13 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
8.5%34μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
34 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.89%0.8mg
Vitamin C
59%53.2mg
Ascorbic acid
0.8 mgvs53.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
62.2%9.33mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
9.33 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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45%54μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
54 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.6%16mg
Calcium
4%40mg
16 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
147%1.32mg
Copper
5%0.045mg
1.32 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
69%5.53mg
Iron
1.25%0.1mg
5.53 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
59.8%251mg
Magnesium
2.4%10mg
251 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
383%8.8mg
Manganese
1.1%0.025mg
8.8 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
7.3%3.28μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
3.28 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
82%575mg
Phosphorus
2%14mg
575 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
17.6%597mg
Potassium
5.32%181mg
597 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1.27%0.7μg
Selenium
0.91%0.5μg
0.7 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
0%0mg
2 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
58.6%6.45mg
Zinc
0.64%0.07mg
6.45 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.062%2.28g
Water
2.34%86.8g
2.28 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Pine Nuts vs Oranges:
Comparing minerals per 100 grams for Pine Nuts vs Oranges:
Comparison of macro-nutrients per 100 grams:



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