Comparing Nutrients in 100 grams Valencia Oranges VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Valencia Oranges	Roasted Pistachios	Recommended Dietary Allowance
Energy	1.7% 49kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	77.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.74g	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	0.3% 0.22g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	86.3% 1.12mg	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	9.75% 39μg	12.8% 51μg	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	54% 48.5mg	3.33% 3mg	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	NA	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Roasted Pistachios	Recommended Dietary Allowance
Calcium	4% 40mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	144% 1.3mg	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	1.13% 0.09mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	54% 1.24mg	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	2.43% 17mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.05% 1.85g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 16.2 times more Vitamin C than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 8 times more Vitamin B1, 5.9 times more Vitamin B2, 5 times more Vitamin B3, 2.1 times more Vitamin B5, 17.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dry Roasted Pistachio Nuts have similar amounts of Vitamin A per 100 g.
• Both Raw Valencia Oranges as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Roasted Pistachios:

• Raw Valencia Oranges have 46.7 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 2.7 times more Calcium, 34.9 times more Copper, 44.8 times more Iron, 10.9 times more Magnesium, 54 times more Manganese, 27.6 times more Phosphorus, 5.6 times more Potassium and 39 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pistachio Nuts contain 11.7 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, 2.4 times more Carbohydrate, 4.1 times more Fiber and 20.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.