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Comparing Nutrients in 300 calories Roasted PecansVS Oranges

Weight per 300 calories

Roasted Pecans
42.3g
Oranges
638g

Roasted Pecans have 15.1 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Roasted Pecans or Oranges?

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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32.4%31.4g
Fat
0.79%0.77g
31.4 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
8.3%2.65g
Saturated Fat
0.3%0.096g
2.65 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
26.3%0.42g
Omega 3
2.8%0.045g
0.42 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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48.7%8.27g
Omega 6
0.68%0.11g
8.27 gvs0.11 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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4.4%5.73g
Carbohydrate
57.7%75g
5.73 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.37%1.7g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.023%0.017g
Fructose
NA
≤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]
0.017 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.017g
Glucose
NA
0.017 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.7g
Sucrose
NA
1.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
10.5%3.97g
Fiber
40.3%15.3g
3.97 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
7.17%4g
Protein
10.7%6g
4 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.33%2.96μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
2.96 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
16%0.19mg
Vitamin B1
46.3%0.56mg
Thiamine
0.19 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.48%0.045mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.045 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.1%0.49mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.94%0.3mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.3 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.08%0.079mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.079 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
1.7%6.76μg
Vitamin B9
48%191μg
Folates and Folic Acid
6.76 μgvs191 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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0.33%0.3mg
Vitamin C
377%340mg
Ascorbic acid
0.3 mgvs340 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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3.66%0.55mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.55 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.04%30.4mg
Calcium
25.5%255mg
30.4 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.8%0.49mg
Copper
32%0.29mg
0.49 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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14.8%1.2mg
Iron
7.98%0.64mg
1.2 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%55.8mg
Magnesium
15%64mg
55.8 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
72.3%1.66mg
Manganese
6.94%0.16mg
1.66 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
17.7%124mg
Phosphorus
12.8%89.4mg
124 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
5.27%179mg
Potassium
34%1155mg
179 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.07%1.7μg
Selenium
5.8%3.2μg
1.7 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.028%0.42mg
Sodium
0%0mg
0.42 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
19.5%2.14mg
Zinc
4.06%0.45mg
2.14 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.013%0.47g
Water
15%554g
0.47 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Pecans vs Oranges:
Comparing minerals per 300 calories for Roasted Pecans vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: