Comparing Nutrients in 14 ounces Navel Oranges VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Navel Oranges	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	6.7% 194kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	353% 60g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 17g	% 16g	g per day for Men 19-50 years
Fiber	23% 8.73g	98% 37.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	184% 27.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	17% 171mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oil-roasted Peanuts with Dalt per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Navel Oranges have 73.9 times more Vitamin C than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.7 times more Vitamin B2, 32.5 times more Vitamin B3, 4.6 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 46.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Oil-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 Oil-roasted Peanuts with Dalt:

• 14 ounces of Navel Oranges have 59.3 times more Water than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.4 times more Calcium, 13.7 times more Copper, 11.7 times more Iron, 16 times more Magnesium, 63.6 times more Manganese, 17.3 times more Phosphorus, 4.4 times more Potassium, more Selenium, 320 times more Sodium and 41 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 2 times more Sugars and 28.1 times more Fructose than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 12.2 times more Energy, 350 times more Fat, 509.1 times more Saturated Fat, 4.2 times more Omega 3, 657.1 times more Omega 6, 4.3 times more Fiber and 30.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oil-roasted Peanuts with Dalt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein