Comparing Nutrients in 1 kilogram Oil-Roasted Peanuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Energy	207% 5990kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	888% 151g	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	117% 153g	119% 155g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 40.3g	NA	g per day for Men 19-50 years
Fiber	247% 94g	118% 45g	38g per day for Men 19-50 years
Protein	501% 280g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	864% 138mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	71.5% 0.93mg	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	300% 1200μg	75% 300μg	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	8.9% 8mg	789% 710mg	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	461% 69mg	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

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	61% 610mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	63.3% 0.57mg	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	190% 15mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	802% 18.5mg	NA	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	567% 3970mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil-Roasted Peanuts vs Oranges with Peel :

• 1 kilogram of Oil-Roasted Peanuts has 1.8 times more Vitamin B2, 27.7 times more Vitamin B3, 3.6 times more Vitamin B5, 5 times more Vitamin B6 and 4 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 88.8 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Oranges with Peel provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Oil-Roasted Peanuts no Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oil-Roasted Peanuts vs Oranges with Peel :

• 1 kilogram of Oil-Roasted Peanuts has 9.4 times more Copper, 1.9 times more Iron, 12.6 times more Magnesium, 18 times more Phosphorus, 3.7 times more Potassium, 4.7 times more Selenium and 29.8 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 56.8 times more Water than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-Roasted Peanuts has 9.5 times more Energy, 175 times more Fat, 248.2 times more Saturated Fat, 2.4 times more Omega 3, 343.3 times more Omega 6, 2.1 times more Fiber and 21.6 times more Protein than Oranges with Peel .
• Both Oil-Roasted Peanuts and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6