Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Oranges	7%	2%	91%

Macro Nutrients

	Oil Roasted Mixed Nuts	Oranges	Recommended Dietary Allowance
Energy	95% 2753kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	41% 53.3g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	58.5% 42.4g	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	0.25% 0.18g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 22.7g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	28.6% 11g	38g per day for Men 19-50 years
Protein	145% 81g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	21% 0.27mg	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	118% 472μg	34% 136μg	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	3.02% 2.72mg	268% 241mg	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	232% 35mg	5.44% 0.82mg	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

	Oil Roasted Mixed Nuts	Oranges	Recommended Dietary Allowance
Calcium	59% 590mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	294% 23.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	4.93% 0.11mg	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	281% 1964mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Mixed Nuts vs Oranges:

• Lightly Salted Oil Roasted Mixed Nuts have 4.1 times more Vitamin B1, 8 times more Vitamin B2, 7.1 times more Vitamin B3, 2.4 times more Vitamin B5, 6 times more Vitamin B6, 3.5 times more Vitamin B9 and 42.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 88.7 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Mixed Nuts vs Oranges:

• Lightly Salted Oil Roasted Mixed Nuts have 3.3 times more Calcium, 37.3 times more Copper, 51.8 times more Iron, 27.5 times more Magnesium, 85.7 times more Manganese, 30.9 times more Phosphorus, 3.9 times more Potassium, 278.2 times more Selenium, more Sodium and 65.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 27.5 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 1 pound:

• Lightly Salted Oil Roasted Mixed Nuts have 12.9 times more Energy, 416.7 times more Fat, 476.2 times more Saturated Fat, 597.2 times more Omega 6, 2.1 times more Carbohydrate, 3 times more Fiber and 19 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.8 times more Sugars than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.