Comparing Nutrients in 100 calories Roasted PistachiosVS Navel Oranges

Weight per 100 calories

Roasted Pistachios

17.5g

Navel Oranges

204g

Roasted Pistachios have 11.7 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 100 calories - Roasted Pistachios or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Navel Oranges

91%

100 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Navel Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.26%8g

Fat

0.32%0.31g

8 gvs0.31 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

0.11%0.035g

0.99 gvs0.035 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g

Omega 3

1.15%0.018g

0.037 gvs0.018 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.5%2.3g

Omega 6

0.28%0.047g

2.3 gvs0.047 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.8%4.94g

Carbohydrate

19.7%25.6g

4.94 gvs25.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.87%1.35g

Sugars

24%17.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.35 gvs17.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.053%0.038g

Fructose

6.33%4.6g

≤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]

0.038 gvs4.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.044g

Glucose

%4.02g

0.044 gvs4.02 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.24g

Sucrose

%8.73g

1.24 gvs8.73 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.74%1.8g

Fiber

12%4.5g

1.8 gvs4.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.57%3.7g

Protein

3.3%1.86g

3.7 gvs1.86 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Pistachiosvs Navel Oranges

0.25%2.27μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

2.27 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg

Vitamin B1

11.6%0.14mg

Thiamine

0.12 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.15%0.041mg

Vitamin B2

8%0.1mg

Riboflavin

0.041 mgvs0.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.5%0.24mg

Vitamin B3

5.42%0.87mg

Niacin, nicotinic acid, niacinamide

0.24 mgvs0.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.8%0.09mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

0.09 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%0.2mg

Vitamin B6

12.4%0.16mg

Pyridoxine

0.2 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.23%8.9μg

Vitamin B9

17.3%69.4μg

Folates and Folic Acid

8.9 μgvs69.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.58%0.52mg

Vitamin C

134%121mg

Ascorbic acid

0.52 mgvs121 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.53%0.38mg

Vitamin E

2.04%0.31mg

Tocopherols and Tocotrienols

0.38 mgvs0.31 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.92%2.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.3 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Pistachiosvs Navel Oranges

1.87%18.7mg

Calcium

8.78%87.8mg

18.7 mgvs87.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg

Copper

8.84%0.08mg

0.23 mgvs0.08 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.8%0.7mg

Iron

3.3%0.27mg

0.7 mgvs0.27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.54%19mg

Magnesium

5.34%22.4mg

19 mgvs22.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.45%0.22mg

Manganese

2.57%0.059mg

0.22 mgvs0.059 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.7%82mg

Phosphorus

6.7%47mg

82 mgvs47 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.18%176mg

Potassium

9.96%339mg

176 mgvs339 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.18%1.75μg

Selenium

0%0μg

1.75 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.07%1.05mg

Sodium

0.14%2.04mg

1.05 mgvs2.04 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.7%0.41mg

Zinc

1.5%0.16mg

0.41 mgvs0.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.009%0.32g

Water

4.74%175g

0.32 gvs175 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Pistachios vs Navel Oranges:

Dry Roasted Pistachio Nuts have 1.2 times more Vitamin B6, 1.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 10.8 times more Vitamin A, 2.5 times more Vitamin B2, 3.6 times more Vitamin B3, 5.9 times more Vitamin B5, 7.8 times more Vitamin B9 and 230 times more Vitamin C than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Raw Navel Oranges have similar amounts of Vitamin B1 per 100 kcal.
Both Dry Roasted Pistachio Nuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Pistachios vs Navel Oranges:

Dry Roasted Pistachio Nuts have 2.8 times more Copper, 2.7 times more Iron, 3.7 times more Manganese, 1.7 times more Phosphorus, more Selenium and 2.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 4.7 times more Calcium, 1.9 times more Potassium and 542.5 times more Water than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Raw Navel Oranges have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Pistachio Nuts have 26.2 times more Fat, 28.4 times more Saturated Fat, 2 times more Omega 3, 48.9 times more Omega 6 and 2 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 5.2 times more Carbohydrate, 12.8 times more Sugars, 119.4 times more Fructose and 2.5 times more Fiber than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Raw Navel Oranges have similar amounts of Energy per 100 kcal.
Both Dry Roasted Pistachio Nuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

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Compare Foods

Comparing Nutrients in 100 calories Roasted PistachiosVS Navel Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Pistachios or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: