Comparing Nutrients in 500 calories Roasted PistachiosVS Valencia Oranges

Weight per 500 calories

Roasted Pistachios

87.4g

Valencia Oranges

1020g

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

Which food has more nutrients per 500 calories - Roasted Pistachios or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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41.3%40g

Fat

3.16%3.06g

40 gvs3.06 g

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

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15.4%4.93g

Saturated Fat

1.1%0.36g

4.93 gvs0.36 g

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

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11.6%0.19g

Omega 3

10.2%0.16g

0.19 gvs0.16 g

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

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67.5%11.5g

Omega 6

2.64%0.45g

11.5 gvs0.45 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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19%24.7g

Carbohydrate

93%121g

24.7 gvs121 g

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

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9.33%6.77g

Sugars

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

6.77 gvsNA g

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

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0.27%0.19g

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]

0.19 gvsNA g

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

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%0.22g

Glucose

0.22 gvsNA g

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

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%6.2g

Sucrose

6.2 gvsNA g

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

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23.7%9g

Fiber

67%25.5g

9 gvs25.5 g

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

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33%18.4g

Protein

19%10.6g

18.4 gvs10.6 g

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

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Vitamins

Roasted Pistachiosvs Valencia Oranges

1.26%11.4μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

11.4 μgvs122 μg

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

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50.6%0.61mg

Vitamin B1

74%0.89mg

Thiamine

0.61 mgvs0.89 mg

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

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15.7%0.2mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.2 mgvs0.41 mg

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

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7.5%1.2mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs2.8 mg

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

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8.97%0.45mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.45 mgvs2.55 mg

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

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75.4%0.98mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.98 mgvs0.64 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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11%44.6μg

Vitamin B9

99%398μg

Folates and Folic Acid

44.6 μgvs398 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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2.9%2.62mg

Vitamin C

550%495mg

Ascorbic acid

2.62 mgvs495 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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12.6%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 mgvsNA mg

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

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9.6%11.5μg

Vitamin K

Phytomenadione or phylloquinone

11.5 μgvsNA μg

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

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Minerals

Roasted Pistachiosvs Valencia Oranges

9.35%94mg

Calcium

41%408mg

94 mgvs408 mg

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

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126%1.13mg

Copper

42%0.38mg

1.13 mgvs0.38 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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44%3.52mg

Iron

11.5%0.92mg

3.52 mgvs0.92 mg

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

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22.7%95mg

Magnesium

24.3%102mg

95 mgvs102 mg

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

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47.2%1.1mg

Manganese

10.2%0.23mg

1.1 mgvs0.23 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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58.6%410mg

Phosphorus

24.8%173mg

410 mgvs173 mg

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

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26%880mg

Potassium

53.7%1827mg

880 mgvs1827 mg

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

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16%8.74μg

Selenium

8.74 μgvsNA μg

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

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0.35%5.24mg

Sodium

0%0mg

5.24 mgvs0 mg

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

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18.6%2.05mg

Zinc

5.57%0.61mg

2.05 mgvs0.61 mg

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

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0.044%1.6g

Water

24%881g

1.6 gvs881 g

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

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Lets compare vitamin content per 500 calories of Roasted Pistachios vs Valencia Oranges:

Dry Roasted Pistachio Nuts have 1.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 10.8 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 5.7 times more Vitamin B5, 8.9 times more Vitamin B9 and 188.7 times more Vitamin C than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Pistachios vs Valencia Oranges:

Dry Roasted Pistachio Nuts have 3 times more Copper, 3.8 times more Iron, 4.6 times more Manganese, 2.4 times more Phosphorus and 3.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.4 times more Calcium, 2.1 times more Potassium and 544.8 times more Water than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Raw Valencia Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Pistachio Nuts have 13.1 times more Fat, 13.8 times more Saturated Fat, 25.6 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.9 times more Carbohydrate and 2.8 times more Fiber than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 500 kcal.
Both Dry Roasted Pistachio Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted PistachiosVS Black WalnutsValencia OrangesVS Black WalnutsRoasted PistachiosVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Roasted PistachiosVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Pistachios or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: