Comparing Nutrients in 100 grams Oranges with Peel VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Pine Nuts	Recommended Dietary Allowance
Energy	2.17% 63kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	12% 4.5g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 1.2 times more Fiber than Pine Nuts.
• While 100 g of Dried Pine Nuts contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Pine Nuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6