Comparing Nutrients in 14 ounces Valencia Oranges VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	81.3% 2358kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	80.6% 25.8g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	246% 42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	77.4% 101g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	26% 9.92g	94% 35.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	90% 1.17mg	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	38.7% 155μg	49.6% 198μg	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	214% 192mg	1.76% 1.6mg	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	NA	289% 43.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42.7% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	564% 5.08mg	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	4.47% 0.36mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	213% 893mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	334% 7.7mg	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	9.64% 67.5mg	247% 1726mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	91% 1369mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	137% 15mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Raw Valencia Oranges have more Vitamin A and 121.3 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.3 times more Vitamin B1, 5 times more Vitamin B2, 17.2 times more Vitamin B3, 4.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Raw Valencia Oranges have 49.3 times more Water than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.8 times more Calcium, 34.6 times more Copper, 41.1 times more Iron, 22.5 times more Magnesium, 84.2 times more Manganese, 25.6 times more Phosphorus, 3.9 times more Potassium, more Sodium and 63.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• With Peanuts Dry Roasted Mixed Nuts with Salt contain 12.1 times more Energy, 171.5 times more Fat, 185.7 times more Saturated Fat, 11.9 times more Omega 3, 239.4 times more Omega 6, 2.1 times more Carbohydrate, 3.6 times more Fiber and 16.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.