Comparing Nutrients in 14 ounces Oil Roasted PecansVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Oil Roasted Pecans

88%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Oil Roasted Pecansvs Valencia Oranges

98%2838kcal

Energy

6.7%194kcal

2838 kcalvs194 kcal

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

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308%299g

Fat

1.23%1.2g

299 gvs1.2 g

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

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89.8%28.7g

Saturated Fat

0.43%0.14g

28.7 gvs0.14 g

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

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256%4.1g

Omega 3

3.97%0.064g

4.1 gvs0.064 g

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

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527%89.5g

Omega 6

1.03%0.17g

89.5 gvs0.17 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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39.7%51.6g

Carbohydrate

36.3%47g

51.6 gvs47 g

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

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21.7%15.8g

Sugars

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

15.8 gvsNA g

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

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0.22%0.16g

Fructose

≤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]

0.16 gvsNA g

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

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%0.16g

Glucose

0.16 gvsNA g

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

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%15.5g

Sucrose

15.5 gvsNA g

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

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99%37.7g

Fiber

26%9.92g

37.7 gvs9.92 g

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

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65.2%36.5g

Protein

7.37%4.13g

36.5 gvs4.13 g

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

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Vitamins

Oil Roasted Pecansvs Valencia Oranges

2.2%20μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

20 μgvs47.6 μg

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

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156%1.88mg

Vitamin B1

28.8%0.35mg

Thiamine

1.88 mgvs0.35 mg

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

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33.6%0.44mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.44 mgvs0.16 mg

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

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29.8%4.76mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

4.76 mgvs1.1 mg

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

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58.5%2.93mg

Vitamin B5

20%0.99mg

Pantothenic acid

2.93 mgvs0.99 mg

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

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57%0.74mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.74 mgvs0.25 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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15%59.5μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

59.5 μgvs155 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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3.1%2.78mg

Vitamin C

214%192mg

Ascorbic acid

2.78 mgvs192 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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67%10mg

Vitamin E

Tocopherols and Tocotrienols

10 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Oil Roasted Pecansvs Valencia Oranges

26.6%266mg

Calcium

16%159mg

266 mgvs159 mg

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

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529%4.76mg

Copper

16.3%0.15mg

4.76 mgvs0.15 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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123%9.8mg

Iron

4.47%0.36mg

9.8 mgvs0.36 mg

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

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114%480mg

Magnesium

9.45%39.7mg

480 mgvs39.7 mg

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

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638%14.7mg

Manganese

3.97%0.091mg

14.7 mgvs0.091 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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149%1044mg

Phosphorus

9.64%67.5mg

1044 mgvs67.5 mg

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

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45.8%1556mg

Potassium

21%710mg

1556 mgvs710 mg

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

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43.3%24μg

Selenium

24 μgvsNA μg

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

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0.26%3.97mg

Sodium

0%0mg

3.97 mgvs0 mg

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

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161%17.7mg

Zinc

2.16%0.24mg

17.7 mgvs0.24 mg

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

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0.12%4.5g

Water

9.26%343g

4.5 gvs343 g

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

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Lets compare vitamin content per 14 ounces of Oil Roasted Pecans vs Valencia Oranges:

Oil Roasted Pecans have 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.4 times more Vitamin A, 2.6 times more Vitamin B9 and 69.3 times more Vitamin C than Oil Roasted Pecans.
Both Oil Roasted Pecans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Pecans vs Valencia Oranges:

Oil Roasted Pecans have 1.7 times more Calcium, 32.4 times more Copper, 27.4 times more Iron, 12.1 times more Magnesium, 160.9 times more Manganese, 15.5 times more Phosphorus, 2.2 times more Potassium and 74.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 76.4 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 14 ounces:

Oil Roasted Pecans have 14.6 times more Energy, 250.8 times more Fat, 206.8 times more Saturated Fat, 64.4 times more Omega 3, 512.5 times more Omega 6, 3.8 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
Both Oil Roasted Pecans and Raw Valencia Oranges have similar amounts of Carbohydrate per 14 oz.
Both Oil Roasted Pecans as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Oil Roasted PecansVS Dried PilinutsValencia OrangesVS Dried PilinutsOil Roasted PecansVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 14 ounces Oil Roasted PecansVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: