Comparing Nutrients in 7 ounces Roasted PecansVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Roasted Pecans

88%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Roasted Pecansvs Navel Oranges

48.6%1409kcal

Energy

3.35%97kcal

1409 kcalvs97 kcal

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

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152%147g

Fat

0.31%0.3g

147 gvs0.3 g

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

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39%12.5g

Saturated Fat

0.11%0.034g

12.5 gvs0.034 g

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

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123%1.97g

Omega 3

1.1%0.018g

1.97 gvs0.018 g

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

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229%39g

Omega 6

0.27%0.046g

39 gvs0.046 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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20.7%27g

Carbohydrate

19%25g

27 gvs25 g

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

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11%8.06g

Sugars

23.3%17g

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

8.06 gvs17 g

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

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0.11%0.079g

Fructose

6.16%4.47g

≤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]

0.079 gvs4.47 g

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

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%0.079g

Glucose

%3.9g

0.079 gvs3.9 g

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

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%7.94g

Sucrose

%8.5g

7.94 gvs8.5 g

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

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49%18.7g

Fiber

11.5%4.37g

18.7 gvs4.37 g

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

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33.7%19g

Protein

3.22%1.8g

19 gvs1.8 g

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

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Vitamins

Roasted Pecansvs Navel Oranges

1.54%14μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

14 μgvs24 μg

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

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74.4%0.89mg

Vitamin B1

11.2%0.13mg

Thiamine

0.89 mgvs0.13 mg

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

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16.3%0.21mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.21 mgvs0.1 mg

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

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14.5%2.3mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs0.84 mg

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

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28%1.4mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.4 mgvs0.52 mg

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

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28.5%0.37mg

Vitamin B6

12%0.16mg

Pyridoxine

0.37 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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7.94%31.8μg

Vitamin B9

17%67.5μg

Folates and Folic Acid

31.8 μgvs67.5 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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1.54%1.4mg

Vitamin C

130%117mg

Ascorbic acid

1.4 mgvs117 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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17%2.58mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

2.58 mgvs0.3 mg

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

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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

Roasted Pecansvs Navel Oranges

14.3%143mg

Calcium

8.53%85.3mg

143 mgvs85.3 mg

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

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257%2.3mg

Copper

8.6%0.077mg

2.3 mgvs0.077 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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69.5%5.56mg

Iron

3.22%0.26mg

5.56 mgvs0.26 mg

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

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62.4%262mg

Magnesium

5.2%22mg

262 mgvs22 mg

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

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339%7.8mg

Manganese

2.5%0.058mg

7.8 mgvs0.058 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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83%581mg

Phosphorus

6.52%45.6mg

581 mgvs45.6 mg

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

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24.7%841mg

Potassium

9.7%329mg

841 mgvs329 mg

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

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14.4%7.94μg

Selenium

0%0μg

7.94 μgvs0 μg

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

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0.13%2mg

Sodium

0.13%2mg

2 mgvs2 mg

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

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91%10mg

Zinc

1.44%0.16mg

10 mgvs0.16 mg

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

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0.06%2.22g

Water

4.6%171g

2.22 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Roasted Pecans vs Navel Oranges:

Dry Roasted Pecans have 6.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 8.7 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain 1.7 times more Vitamin A, 2.1 times more Vitamin B9 and 84.4 times more Vitamin C than Dry Roasted Pecans.
Both Dry Roasted Pecans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Pecans vs Navel Oranges:

Dry Roasted Pecans have 1.7 times more Calcium, 29.9 times more Copper, 21.5 times more Iron, 12 times more Magnesium, 135.6 times more Manganese, 12.7 times more Phosphorus, 2.6 times more Potassium, more Selenium and 63.4 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 76.8 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 7 ounces:

Dry Roasted Pecans have 14.5 times more Energy, 495.1 times more Fat, 369.6 times more Saturated Fat, 110.4 times more Omega 3, 851.2 times more Omega 6, 4.3 times more Fiber and 10.4 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.1 times more Sugars and 56.3 times more Fructose than Dry Roasted Pecans.
Both Dry Roasted Pecans and Raw Navel Oranges have similar amounts of Carbohydrate per 7 oz.
Both Dry Roasted Pecans as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Compare Foods

Comparing Nutrients in 7 ounces Roasted PecansVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: