Comparing Nutrients in 14 ounces Valencia Oranges VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Valencia Oranges	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	227% 38.6g	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	65% 84.4g	130g per day for Men 19-50 years
Sugars	NA	27% 19.4g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Roasted Peanuts 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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	142% 1.85mg	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	96% 385μg	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	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 63.5μg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	308% 7.1mg	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	206% 1441mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	100% 11mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Roasted Peanuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Roasted Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have more Vitamin C than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 1.7 times more Vitamin B1, 4.9 times more Vitamin B2, 52.4 times more Vitamin B3, 4 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Dry-roasted Peanuts 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 Roasted Peanuts with Salt:

• 14 ounces of Valencia Oranges have 47.7 times more Water than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 1.5 times more Calcium, 11.6 times more Copper, 17.6 times more Iron, 17.8 times more Magnesium, 77.7 times more Manganese, 21.4 times more Phosphorus, 3.5 times more Potassium, more Sodium and 46.2 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry-roasted Peanuts with Salt contain 12 times more Energy, 165.5 times more Fat, 220.7 times more Saturated Fat, 220.8 times more Omega 6, 1.8 times more Carbohydrate, 3.4 times more Fiber and 23.4 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in 14 ounces.