Comparing Nutrients in 100 grams Pine Nuts VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Energy	23.2% 673kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	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% 13g	12% 15.5g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	12% 4.5g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	7.5% 30μg	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	0.89% 0.8mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.6% 16mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	6.33% 0.057mg	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	69% 5.53mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Pine Nuts versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pine Nuts vs Oranges with Peel :

• 100 grams of Pine Nuts have 3.6 times more Vitamin B1, 4.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 88.8 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Oranges with Peel provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pine Nuts vs Oranges with Peel :

• 100 grams of Pine Nuts have 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 Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 4.4 times more Calcium and 36.1 times more Water than Dried Pine Nuts.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 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 Oranges with Peel .
• Both Pine Nuts and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6