Comparing Nutrients in 1 kilogram Oranges with Peel VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Oranges with Peel	Peanut Butter	Recommended Dietary Allowance
Energy	21.7% 630kcal	203% 5880kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	511% 495g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	297% 95g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	664% 113g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	89.7% 65g	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	% 41g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	118% 45g	150% 57g	38g per day for Men 19-50 years
Protein	23.2% 13g	392% 219g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Peanut Butter	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	823% 132mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	424% 5.5mg	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	87.5% 350μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	396% 59.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Peanut Butter	Recommended Dietary Allowance
Calcium	70% 700mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	634% 5.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	100% 8mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	NA	592% 13.6mg	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	31.4% 220mg	479% 3350mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	735% 404μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	317% 4760mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Peanut Butter:

• 1 kilogram of Oranges with Peel has more Vitamin C than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 2.1 times more Vitamin B2, 26.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 5.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Peanut Butter provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Smooth Peanut Butter have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Peanut Butter:

• 1 kilogram of Oranges with Peel has 1.3 times more Calcium and 53.1 times more Water than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 10 times more Copper, 2.7 times more Iron, 12.8 times more Magnesium, 15.2 times more Phosphorus, 3 times more Potassium, 57.7 times more Selenium, 238 times more Sodium and 24.3 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Smooth Peanut Butter contains 9.3 times more Energy, 165.1 times more Fat, 272 times more Saturated Fat, 2.4 times more Omega 3, 256.4 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 16.9 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6