Comparing Nutrients in 1 kilogram With Peanuts Oil Roasted Mixed Nuts VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Navel Oranges	7%	2%	91%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Navel Oranges	Recommended Dietary Allowance
Energy	209% 6070kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	556% 540g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	853% 145g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	96% 125g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	117% 85g	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	31% 22.5g	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	% 0g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 41.5g	% 42.8g	g per day for Men 19-50 years
Fiber	184% 70g	58% 22g	38g per day for Men 19-50 years
Protein	358% 200g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	482% 77mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	60.8% 0.79mg	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	208% 830μg	85% 340μg	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	5.56% 5mg	657% 591mg	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	521% 78.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Navel Oranges	Recommended Dietary Allowance
Calcium	117% 1170mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1008% 9.07mg	43.3% 0.39mg	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	326% 26mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	12.6% 0.29mg	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	651% 4560mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	305% 33.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.56% 21g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of With Peanuts Oil Roasted Mixed Nuts vs Navel Oranges:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.8 times more Vitamin B1, 3.8 times more Vitamin B2, 18.1 times more Vitamin B3, 4.4 times more Vitamin B5, 4.5 times more Vitamin B6, 2.4 times more Vitamin B9, 52.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 118.2 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for With Peanuts Oil Roasted Mixed Nuts vs Navel Oranges:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.7 times more Calcium, 23.3 times more Copper, 20.1 times more Iron, 20.8 times more Magnesium, 70.3 times more Manganese, 19.8 times more Phosphorus, 3.8 times more Potassium, more Selenium and 42 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 41.3 times more Water than With Peanuts Oil Roasted Mixed Nuts no Salt.

Comparison of macro-nutrients per 1 kilogram:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 12.4 times more Energy, 359.7 times more Fat, 512.4 times more Saturated Fat, 9.1 times more Omega 3, 630.2 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 22 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Sugars and more Fructose than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.