Comparing Nutrients in 1 kilogram Navel Oranges VS Peanut Flavor Canned Meal Supplement Drink

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Navel Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	17% 490kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	31.6% 30.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	113% 147g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	31% 22.5g	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	% 19.7g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 60.6g	g per day for Men 19-50 years
Fiber	58% 22g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1000% 13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	340% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	415% 5.4mg	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	85% 340μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	221% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	43% 430mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	33.3% 0.3mg	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	16.3% 1.3mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	31% 0.71mg	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	33% 230mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peanut Flavor Canned Meal Supplement Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Peanut Flavor Canned Meal Supplement Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Peanut Flavor Canned Meal Supplement Drink:

• 1 kilogram of Navel Oranges has 84.4 times more Vitamin C than Peanut Flavor Canned Meal Supplement Drink.
• While 1 kg of Peanut Flavor Canned Meal Supplement Drink contains 6.3 times more Vitamin B1, 25.5 times more Vitamin B2, 15.5 times more Vitamin B3, 6.5 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin B12 than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12
• 1 kilogram of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Peanut Flavor Canned Meal Supplement Drink:

• 1 kilogram of Navel Oranges has 1.3 times more Copper than Peanut Flavor Canned Meal Supplement Drink.
• While 1 kg of Peanut Flavor Canned Meal Supplement Drink contains 2.6 times more Calcium, 16.9 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 4.8 times more Phosphorus, 54 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Peanut Flavor Canned Meal Supplement Drink contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has more Fructose than Peanut Flavor Canned Meal Supplement Drink.
• While 1 kg of Peanut Flavor Canned Meal Supplement Drink contains 2.1 times more Energy, 20.5 times more Fat and 3.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Peanut Flavor Canned Meal Supplement Drink offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.