Comparing Nutrients in 1 pound Valencia Oranges VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	250% 243g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	260% 44.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	78.2% 102g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 22.7g	g per day for Men 19-50 years
Fiber	30% 11.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	176% 28.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	126% 1.63mg	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	44.2% 177μg	68% 272μg	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	244% 220mg	4.03% 3.63mg	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	NA	185% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.4% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	18% 181mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	766% 6.9mg	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	5.1% 0.41mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	515% 12mg	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	11% 77mg	284% 1987mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	85.8% 2917mg	3400mg per day for Men 19-50 years
Selenium	NA	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.26% 9.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs With Peanuts Dry Roasted Mixed Nuts:

• Raw Valencia Oranges have more Vitamin A and 60.6 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 3.4 times more Vitamin B1, 10 times more Vitamin B2, 22.7 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs With Peanuts Dry Roasted Mixed Nuts:

• Raw Valencia Oranges have 40.5 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 2.2 times more Calcium, 41.1 times more Copper, 41.4 times more Iron, 22.7 times more Magnesium, 113.5 times more Manganese, 25.8 times more Phosphorus, 3.6 times more Potassium and 67.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• With Peanuts Dry Roasted Mixed Nuts no Salt contain 12.4 times more Energy, 178.3 times more Fat, 228.9 times more Saturated Fat, 5.1 times more Omega 3, 221.6 times more Omega 6, 1.9 times more Carbohydrate, 2.6 times more Fiber and 18.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.