Comparing Nutrients in 14 ounces Valencia Oranges VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Valencia Oranges	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	6.7% 194kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	353% 60g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	26% 9.92g	98% 37.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oil-Roasted Peanuts	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	343% 55mg	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	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	183% 27.4mg	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	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	16% 159mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	235% 2.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	318% 7.32mg	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	225% 1576mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Oil-Roasted Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Oil-Roasted Peanuts:

• 14 ounces of Valencia Oranges have 60.6 times more Vitamin C than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 2.2 times more Vitamin B2, 50.5 times more Vitamin B3, 4.8 times more Vitamin B5, 7.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Oil-Roasted Peanuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Oil-Roasted Peanuts:

• 14 ounces of Valencia Oranges have 59.5 times more Water than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 1.5 times more Calcium, 14.4 times more Copper, 16.9 times more Iron, 17.6 times more Magnesium, 80.2 times more Manganese, 23.4 times more Phosphorus, 4.1 times more Potassium and 54.7 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 Oil-Roasted Peanuts no Salt contain 12.2 times more Energy, 175 times more Fat, 248.2 times more Saturated Fat, 2.4 times more Omega 3, 343.3 times more Omega 6, 1.3 times more Carbohydrate, 3.8 times more Fiber and 27 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein