Comparing Nutrients in 1 kilogram Oranges VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Oranges	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	16.2% 470kcal	179% 5200kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	351% 340g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	537% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	274% 357g	130g per day for Men 19-50 years
Sugars	129% 94g	128% 93g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	137% 52g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	463% 259g	56g per day for Men 19-50 years

Vitamins

	Oranges	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	913% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	238% 3.1mg	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	75% 300μg	150% 600μg	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	591% 532mg	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	12% 1.8mg	603% 90mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	40% 400mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	644% 5.8mg	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	12.5% 1mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	641% 14.8mg	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	20% 140mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	197% 6690mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	255% 28mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Low Fat Peanut Butter:

• Raw Oranges have more Vitamin A and more Vitamin C than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 51.8 times more Vitamin B3, 4.3 times more Vitamin B5, 5.2 times more Vitamin B6, 2 times more Vitamin B9 and 50.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Low Fat Peanut Butter:

• Raw Oranges have 72.3 times more Water than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 12.9 times more Copper, 19 times more Iron, 17 times more Magnesium, 59 times more Manganese, 26.4 times more Phosphorus, 3.7 times more Potassium, 15 times more Selenium, more Sodium and 40 times more Zinc than Raw Oranges.
• Both Raw Oranges and Reduced Fat Peanut Butter have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Reduced Fat Peanut Butter contains 11.1 times more Energy, 283.3 times more Fat, 384 times more Saturated Fat, 7.4 times more Omega 3, 507.2 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Fiber and 27.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Reduced Fat Peanut Butter have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.