Comparing Nutrients in 1 kilogram Valencia Oranges VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	17% 490kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	552% 535g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	250% 80g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	574% 98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 50g	g per day for Men 19-50 years
Fiber	65.8% 25g	168% 64g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	348% 195g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	389% 62.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	277% 3.6mg	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	98% 390μg	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	539% 485mg	8.9% 8mg	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	NA	409% 61.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	40% 400mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	1689% 15mg	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	11.3% 0.9mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	540% 2270mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1135% 26mg	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	24.3% 170mg	626% 4380mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	189% 6430mg	3400mg per day for Men 19-50 years
Selenium	NA	169% 93μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.58% 21.3g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and 60.6 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 3.4 times more Vitamin B1, 10 times more Vitamin B2, 22.7 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs With Peanuts Dry Roasted Mixed Nuts:

• Raw Valencia Oranges have 40.5 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 2.2 times more Calcium, 41.1 times more Copper, 41.4 times more Iron, 22.7 times more Magnesium, 113.5 times more Manganese, 25.8 times more Phosphorus, 3.6 times more Potassium and 67.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• With Peanuts Dry Roasted Mixed Nuts no Salt contain 12.4 times more Energy, 178.3 times more Fat, 228.9 times more Saturated Fat, 5.1 times more Omega 3, 221.6 times more Omega 6, 1.9 times more Carbohydrate, 2.6 times more Fiber and 18.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.