Comparing Nutrients in 14 ounces Peanut Butter VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Oranges	7%	2%	91%

Macro Nutrients

	Peanut Butter	Oranges	Recommended Dietary Allowance
Energy	80.5% 2334kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	118% 37.8g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	36% 46.6g	130g per day for Men 19-50 years
Sugars	35.6% 25.8g	51% 37g	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	0% 0g	NA	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	155% 87g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52.2mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	18.3% 0.24mg	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	34.7% 139μg	29.8% 119μg	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	0% 0mg	235% 211mg	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	157% 23.6mg	4.76% 0.71mg	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

	Peanut Butter	Oranges	Recommended Dietary Allowance
Calcium	21.4% 214mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	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	107% 8.57mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	4.3% 0.099mg	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	190% 1330mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	126% 1889mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peanut Butter vs Oranges:

• Smooth Peanut Butter has 1.2 times more Vitamin B1, 2.6 times more Vitamin B2, 46.7 times more Vitamin B3, 4.2 times more Vitamin B5, 9.2 times more Vitamin B6 and 33 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Smooth Peanut Butter as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Peanut Butter vs Oranges:

• Smooth Peanut Butter has 1.4 times more Calcium, 12.7 times more Copper, 21.6 times more Iron, 17.9 times more Magnesium, 54.4 times more Manganese, 23.9 times more Phosphorus, 3.3 times more Potassium, 80.8 times more Selenium, more Sodium and 38.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 56 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 14 ounces:

• Smooth Peanut Butter has 12.5 times more Energy, 412.8 times more Fat, 634.6 times more Saturated Fat, 5.6 times more Omega 3, 626.7 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Fiber and 23.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Sugars than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.