Comparing Nutrients in 14 ounces Oranges VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Oranges	Virginia Peanuts	Recommended Dietary Allowance
Energy	6.43% 187kcal	77% 2235kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	80% 25.5g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	51% 37g	21.6% 15.7g	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	25% 9.53g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Oranges	Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	307% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	106% 1.37mg	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	29.8% 119μg	237% 949μg	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	235% 211mg	0% 0mg	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	4.76% 0.71mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Virginia Peanuts	Recommended Dietary Allowance
Calcium	16% 159mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	490% 4.4mg	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	4.96% 0.4mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	293% 6.73mg	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	7.94% 55.6mg	215% 1508mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	80.5% 2739mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	160% 17.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.74% 27.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Virginia Peanuts:

• Raw Oranges have more Vitamin A and more Vitamin C than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 7.5 times more Vitamin B1, 3.3 times more Vitamin B2, 43.9 times more Vitamin B3, 7 times more Vitamin B5, 5.8 times more Vitamin B6, 8 times more Vitamin B9 and 36.4 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Raw Virginia Peanuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Virginia Peanuts:

• Raw Oranges have 12.6 times more Water than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 2.2 times more Calcium, 24.7 times more Copper, 25.5 times more Iron, 17.1 times more Magnesium, 67.8 times more Manganese, 27.1 times more Phosphorus, 3.8 times more Potassium, 14.2 times more Selenium and 63.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.4 times more Sugars than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 12 times more Energy, 406.3 times more Fat, 428.9 times more Saturated Fat, 2.7 times more Omega 3, 814.1 times more Omega 6, 1.4 times more Carbohydrate, 3.5 times more Fiber and 26.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Virginia Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.