Comparing Nutrients in 14 ounces Valencia Oranges VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Valencia Oranges	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	94% 30g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	323% 55g	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	66% 85.6g	130g per day for Men 19-50 years
Sugars	NA	46% 33.4g	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	0% 0g	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	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	26% 9.92g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chunk Style Peanut Butter, 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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	128% 1.66mg	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	91% 365μg	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	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	NA	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	16% 159mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	311% 7.14mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Chunk Style Peanut Butter, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Chunk Style Peanut Butter, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Chunk Style Peanut Butter, with salt:

• 14 ounces of Valencia Oranges have more Vitamin C than Chunk Style Peanut Butter, with salt.
• While 14 oz of Chunk Style Peanut butter, with salt contain 2.8 times more Vitamin B2, 50 times more Vitamin B3, 4.5 times more Vitamin B5, 6.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Chunk Style Peanut Butter, with salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Chunk Style Peanut Butter, with salt:

• 14 ounces of Valencia Oranges have 75.7 times more Water than Chunk Style Peanut Butter, with salt.
• While 14 oz of Chunk Style Peanut butter, with salt contain 15.6 times more Copper, 21.1 times more Iron, 16 times more Magnesium, 78.3 times more Manganese, 18.8 times more Phosphorus, 4.2 times more Potassium, more Sodium and 46.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Chunk Style Peanut Butter, with salt contain similar levels of Calcium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chunk Style Peanut butter, with salt contain 12 times more Energy, 166.5 times more Fat, 217.3 times more Saturated Fat, 4.9 times more Omega 3, 314.9 times more Omega 6, 1.8 times more Carbohydrate, 3.2 times more Fiber and 23.1 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein