Comparing Nutrients in 100 calories Oranges with Peel VS Oil-roasted Spanish Peanuts

Weight per 100 calories

• Oranges with Peel: 159g
• Oil-roasted Spanish Peanuts: 17.3g

Oil-roasted Spanish Peanuts have 9.2 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Oil-roasted Spanish Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Oranges with Peel	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.73% 8.47g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	2.3% 3g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	8.64% 4.84g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4.56% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	5.44% 21.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	11% 111mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	12.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	NA	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	9.55% 67mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.069% 1.04mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	3.14% 0.35mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.008% 0.31g	3700g per day for Men 19-50 years

Oranges With Peel VS Oil-roasted Spanish Peanuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Oil-roasted Spanish Peanuts?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Oil-roasted Spanish Peanuts:

• 100 calories of Oranges with Peel have more Vitamin A, 2.9 times more Vitamin B1, 5.4 times more Vitamin B2, 2.2 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Oil-roasted Spanish Peanuts.
• While 100 kcal of Oil-roasted Spanish Peanuts contain 3.2 times more Vitamin B3 than Raw Oranges with Peel .
• 100 calories of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Oil-roasted Spanish Peanuts:

• 100 calories of Oranges with Peel have 6.4 times more Calcium, 3.2 times more Iron, 2.3 times more Potassium and 424.9 times more Water than Oil-roasted Spanish Peanuts.
• While 100 kcal of Oil-roasted Spanish Peanuts contain 1.3 times more Copper, 1.3 times more Magnesium, 1.9 times more Phosphorus and 2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oil-roasted Spanish Peanuts contain similar levels of Selenium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Oil-roasted Spanish Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 8.2 times more Carbohydrate and 4.6 times more Fiber than Oil-roasted Spanish Peanuts.
• While 100 kcal of Oil-roasted Spanish Peanuts contain 17.8 times more Fat, 23.5 times more Saturated Fat, 42 times more Omega 6 and 2.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Oil-roasted Spanish Peanuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3 in 100 calories.