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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Navel Oranges	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	65% 84.4g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 19.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	130% 19.6mg	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

	Navel Oranges	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	100% 11mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.19% 7.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Navel 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 Navel Oranges vs Roasted Peanuts with Salt:

• 14 ounces of Navel Oranges have more Vitamin C than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 33.8 times more Vitamin B3, 3.9 times more Vitamin B5, 5.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 32.9 times more Vitamin E than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 14 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Roasted Peanuts with Salt:

• 14 ounces of Navel Oranges have 47.5 times more Water than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 1.3 times more Calcium, 11 times more Copper, 12.2 times more Iron, 16.2 times more Magnesium, 61.6 times more Manganese, 15.8 times more Phosphorus, 3.8 times more Potassium, more Selenium, 410 times more Sodium and 34.6 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.7 times more Sugars and more Fructose than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 12 times more Energy, 331.1 times more Fat, 454.3 times more Saturated Fat, 422.4 times more Omega 6, 1.7 times more Carbohydrate, 3.8 times more Fiber and 26.8 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in 14 ounces.