Comparing Nutrients in 100 grams Navel Oranges VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Navel Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	1.7% 49kcal	24.7% 715kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	77.6% 75.2g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	10% 13g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	5.48% 3.97g	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	3.1% 2.25g	0.055% 0.04g	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	% 1.97g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 3.9g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	14.4% 0.19mg	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	8.5% 34μg	3.75% 15μg	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	65.7% 59mg	0.78% 0.7mg	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	1% 0.15mg	17% 2.53mg	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

	Navel Oranges	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	4.3% 43mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	133% 1.2mg	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	1.63% 0.13mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	161% 3.7mg	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	3.3% 23mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	40.6% 4.47mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.031% 1.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Oil Roasted Pecans:

• Raw Navel Oranges have 2.4 times more Vitamin A, 2.3 times more Vitamin B9 and 84.4 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 16.9 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Oil Roasted Pecans:

• Raw Navel Oranges have 76.1 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.6 times more Calcium, 30.8 times more Copper, 19 times more Iron, 11 times more Magnesium, 127.6 times more Manganese, 11.4 times more Phosphorus, 2.4 times more Potassium, more Selenium and 55.9 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 2.1 times more Sugars and 56.3 times more Fructose than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 14.6 times more Energy, 501.5 times more Fat, 425.8 times more Saturated Fat, 114.6 times more Omega 3, 980.5 times more Omega 6, 4.3 times more Fiber and 10.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Oil Roasted Pecans have similar amounts of Carbohydrate per 100 g.
• Both Raw Navel Oranges as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.