Comparing Nutrients in 100 grams Florida Oranges VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Energy	1.6% 46kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	97% 31g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	3.06% 3.98g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	NA	38g per day for Men 19-50 years
Protein	1.25% 0.7g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.24% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	8.85% 0.12mg	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	4.25% 17μg	15% 60μg	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	50% 45mg	0.67% 0.6mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dried Pilinuts	Recommended Dietary Allowance
Calcium	4.3% 43mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	106% 0.96mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	101% 2.3mg	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	1.7% 12mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.075% 2.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Florida Oranges vs Dried Pilinuts:

• Raw Florida Oranges have 5.5 times more Vitamin A and 75 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Florida Oranges vs Dried Pilinuts:

• Raw Florida Oranges have 31.5 times more Water than Dried Pilinuts.
• While Dried Pilinuts contain 3.4 times more Calcium, 24.6 times more Copper, 39.2 times more Iron, 30.2 times more Magnesium, 96.4 times more Manganese, 47.9 times more Phosphorus, 3 times more Potassium and 37.1 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Florida Oranges have 2.9 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 15.6 times more Energy, 378.8 times more Fat, 1247.4 times more Saturated Fat, 245.3 times more Omega 6 and 15.4 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.