Comparing Nutrients in 1 pound Oranges VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Oranges	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	61% 79g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	106% 40.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	89.3% 1.16mg	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	34% 136μg	143% 572μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	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

	Oranges	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	333% 3mg	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	5.67% 0.45mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	464% 10.7mg	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	9.07% 63.5mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	131% 1964mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.22% 8.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Oil-roasted Spanish Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges versus 1 lb of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges vs Oil-roasted Spanish Peanuts with Salt:

• 1 pound of Oranges has more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 3.6 times more Vitamin B1, 2.1 times more Vitamin B2, 53 times more Vitamin B3, 5.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Oranges.
• 1 pound of Oranges have insufficient amounts of Vitamin B3
• 1 pound of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oranges vs Oil-roasted Spanish Peanuts with Salt:

• 1 pound of Oranges has 48.7 times more Water than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 2.5 times more Calcium, 14.7 times more Copper, 22.8 times more Iron, 16.8 times more Magnesium, 94.2 times more Manganese, 27.6 times more Phosphorus, 4.3 times more Potassium, 15 times more Selenium, more Sodium and 28.6 times more Zinc than Raw Oranges.
• 1 pound of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil-roasted Spanish Peanuts with Salt contains 12.3 times more Energy, 408.7 times more Fat, 503.7 times more Saturated Fat, 944.2 times more Omega 6, 1.5 times more Carbohydrate, 3.7 times more Fiber and 29.8 times more Protein than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Oranges as well as Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3 in one pound.