Comparing Nutrients in 14 ounces Without Peanuts Oil Roasted Mixed Nuts with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Oranges	7%	2%	91%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Oranges	Recommended Dietary Allowance
Energy	84% 2441kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	51% 37g	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	57.4% 22g	25% 9.53g	38g per day for Men 19-50 years
Protein	110% 61.6g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	18.3% 0.24mg	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	55.6% 222μg	29.8% 119μg	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	2.2% 2mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	217% 32.5mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.2% 71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Oranges	Recommended Dietary Allowance
Calcium	42% 421mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	792% 7.12mg	20% 0.18mg	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	128% 10.2mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	4.3% 0.099mg	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	255% 1782mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	3042% 1673μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Oranges:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 5.8 times more Vitamin B1, 12.2 times more Vitamin B2, 7 times more Vitamin B3, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, 45.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 106.4 times more Vitamin C than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Oranges:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 2.7 times more Calcium, 39.9 times more Copper, 25.7 times more Iron, 25.1 times more Magnesium, 61.9 times more Manganese, 32.1 times more Phosphorus, 3 times more Potassium, 843 times more Selenium, more Sodium and 66.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 27.5 times more Water than Without Peanuts Oil Roasted Mixed Nuts with Salt.

Comparison of macro-nutrients per 14 ounces:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 13.1 times more Energy, 468.1 times more Fat, 605.8 times more Saturated Fat, 35.6 times more Omega 3, 618.7 times more Omega 6, 1.9 times more Carbohydrate, 2.3 times more Fiber and 16.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Sugars than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.