Comparing Nutrients in 1 kilogram Peanut Butter VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Peanut Butter	Valencia Oranges	Recommended Dietary Allowance
Energy	203% 5880kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	511% 495g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	91% 119g	130g per day for Men 19-50 years
Sugars	89.7% 65g	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	0% 0g	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	150% 57g	65.8% 25g	38g per day for Men 19-50 years
Protein	392% 219g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	823% 132mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	424% 5.5mg	48.5% 0.63mg	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	87.5% 350μg	98% 390μg	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	0% 0mg	539% 485mg	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	396% 59.4mg	NA	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

	Peanut Butter	Valencia Oranges	Recommended Dietary Allowance
Calcium	54% 540mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	270% 21.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	592% 13.6mg	10% 0.23mg	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	479% 3350mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	735% 404μg	NA	55μg per day for Men 19-50 years
Sodium	317% 4760mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	23.3% 863g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 1.2 times more Vitamin B1, 2.6 times more Vitamin B2, 48 times more Vitamin B3, 4.2 times more Vitamin B5 and 8.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Smooth Peanut Butter as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peanut Butter vs Valencia Oranges:

• Smooth Peanut Butter has 1.4 times more Calcium, 15.4 times more Copper, 24 times more Iron, 17.9 times more Magnesium, 59.2 times more Manganese, 19.7 times more Phosphorus, 3.3 times more Potassium, more Sodium and 44.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 55.7 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 1 kilogram:

• Smooth Peanut Butter has 12 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, 2 times more Carbohydrate, 2.3 times more Fiber and 21.1 times more Protein than Raw Valencia Oranges.
• Both Smooth Peanut Butter as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.