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Compare Nutrients in 100 Calories Roasted PecansVS Oranges

Weight per 100 Calories

Roasted Pecans
14g
Oranges
213g

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 100 calories - Roasted Pecans or Oranges?

Macros Ratio

ProteinsFatsCarbs

Roasted Pecans
5%
94%
1%
Oranges
8%
2%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Roasted PecansOranges
Vitamin A
0.11%
2.6%
0.986 μg23.404 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.25%
15%
0.063 mg0.185 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
1.15%
6.54%
0.015 mg0.085 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.03%
3.75%
0.164 mg0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2%
9.85%
0.026 mg0.128 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.11%
126%
0.099 mg113.191 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.22%
2.55%
0.183 mg0.383 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.56%
16%
2.254 μg63.83 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Roasted PecansOranges
Calcium
1%
8.5%
10.141 mg85.106 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
18%
10.7%
0.164 mg0.096 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
4.93%
2.66%
0.394 mg0.213 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.65%
5.3%
18.592 mg21.277 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
24%
2.3%
0.554 mg0.053 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
5.9%
4.26%
41.268 mg29.787 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
1.27%
8.2%
59.718 mg385.106 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.02%
1.93%
0.563 μg1.064 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.01%
0%
0.141 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.5%
1.35%
0.714 mg0.149 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Roasted Pecans vs Oranges:
Raw Oranges contain 23.7 times more Vitamin A, 2.9 times more Thiamine, 5.7 times more Vitamin B2, 3.7 times more Vitamin B3, 4.9 times more Vitamin B6, 1143.3 times more Vitamin C, 2.1 times more Vitamin E and 28.3 times more Folate than Dry Roasted Pecans.

Comparing minerals per 100 Calories for Roasted Pecans vs Oranges:
Dry Roasted Pecans have 1.7 times more Copper, 1.8 times more Iron, 10.5 times more Manganese, 1.4 times more Phosphorus and 4.8 times more Zinc than Raw Oranges. While Raw Oranges contain 8.4 times more Calcium, 6.4 times more Potassium and 1.9 times more Selenium than Dry Roasted Pecans. Both Dry Roasted Pecans and Raw Oranges have similar amounts of Magnesium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Roasted PecansOranges
Fat
10.8%
0.26%
10.461 g0.255 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.4%
3.57%
1.338 g2 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
1.47%
19%
1.908 g25 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.79%
27%
0.572 g19.894 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.5%
13%
1.324 g5.106 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.77%
0.1%
0.885 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
8.75%
0.94%
0.14 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
16%
0.22%
2.757 g0.038 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0%
5%
0.158 g184.574 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Dry Roasted Pecans have 41 times more Fat, 27.7 times more Saturated Fat, 9.3 times more Omega 3 and 72.6 times more Omega 6 than Raw Oranges. While Raw Oranges contain 1.5 times more Protein, 13.1 times more Carbohydrate, 34.8 times more Sugars, 3.9 times more Fiber and 1168.2 times more Water than Dry Roasted Pecans. Both Dry Roasted Pecans and Raw Oranges have similar amounts of Energy per 100 kcal.