Comparing Nutrients in 1 pound Valencia Oranges VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Valencia Oranges	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	252% 245g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	123% 39.5g	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	387% 65.7g	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	73.4% 95g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	% 19g	g per day for Men 19-50 years
Fiber	30% 11.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	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	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	123% 1.6mg	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	94% 376μg	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	2.5% 2.27mg	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	236% 35.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	18% 181mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	457% 4.1mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	402% 9.25mg	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	295% 2068mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	139% 15.2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.25% 9.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 pound of Valencia Oranges has 97 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 2.2 times more Vitamin B1, 4.9 times more Vitamin B2, 28.1 times more Vitamin B3, 4.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 pound of Valencia Oranges has 41.5 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 2.9 times more Calcium, 24.5 times more Copper, 29 times more Iron, 22.9 times more Magnesium, 88.7 times more Manganese, 26.8 times more Phosphorus, 3.5 times more Potassium, more Sodium and 56 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 12.4 times more Energy, 179.8 times more Fat, 248.9 times more Saturated Fat, 5.1 times more Omega 3, 329.4 times more Omega 6, 1.8 times more Carbohydrate, 2.8 times more Fiber and 19.3 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein