Comparing Nutrients in 1 kilogram Navel Oranges VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Navel Oranges	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	17% 490kcal	182% 5290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	307% 298g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	410% 131g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	115% 19.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	361% 469g	130g per day for Men 19-50 years
Sugars	117% 85g	528% 383g	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	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	132% 50g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	513% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	131% 1.7mg	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	193% 770μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	83.3% 2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	3.33% 3mg	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	10% 1.5mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	43% 430mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	444% 4mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	609% 14mg	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	443% 3100mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	149% 5050mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	182% 20mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.72% 26.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, confectioner's coating, peanut butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Candies, confectioner's coating, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Candies, confectioner's coating, peanut butter:

• 1 kilogram of Navel Oranges has 197 times more Vitamin C than Candies, confectioner's coating, peanut butter.
• While 1 kg of Candies, confectioner's coating, peanut butter contains 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 19.3 times more Vitamin B3, 4.1 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, 9.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 kilogram of Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Candies, confectioner's coating, peanut butter:

• 1 kilogram of Navel Oranges has 32.2 times more Water than Candies, confectioner's coating, peanut butter.
• While 1 kg of Candies, confectioner's coating, peanut butter contains 2.6 times more Calcium, 10.3 times more Copper, 13.1 times more Iron, 10 times more Magnesium, 48.3 times more Manganese, 13.5 times more Phosphorus, 3 times more Potassium, more Selenium, 250 times more Sodium and 25 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Candies, confectioner's coating, peanut butter contains 10.8 times more Energy, 198.7 times more Fat, 771.8 times more Saturated Fat, 3.6 times more Omega 3, 84.7 times more Omega 6, 3.7 times more Carbohydrate, 4.5 times more Sugars, 2.3 times more Fiber and 20.1 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein