Comparing Nutrients in 1 pound Florida Oranges VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Florida Oranges	Spanish Peanuts	Recommended Dietary Allowance
Energy	7.2% 209kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	101% 32g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	459% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	55.2% 72g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	113% 43g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	212% 119g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	451% 72.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	161% 8.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	121% 1.58mg	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	19.3% 77μg	272% 1089μg	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	227% 204mg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Spanish Peanuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	454% 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	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	521% 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	7.78% 54.4mg	251% 1760mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	87.4% 9.6mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Spanish Peanuts per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Spanish Peanuts:

• 1 pound of Florida Oranges has more Vitamin C than Spanish Peanuts.
• While 1 lb of Raw Spanish Peanuts contains 6.8 times more Vitamin B1, 3.4 times more Vitamin B2, 39.8 times more Vitamin B3, 7.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 14.1 times more Vitamin B9 than Raw Florida Oranges.
• 1 pound of Spanish Peanuts have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Spanish Peanuts:

• 1 pound of Florida Oranges has 13.6 times more Water than Spanish Peanuts.
• While 1 lb of Raw Spanish Peanuts contains 2.5 times more Calcium, 23.1 times more Copper, 43.4 times more Iron, 18.8 times more Magnesium, 110 times more Manganese, 32.3 times more Phosphorus, 4.4 times more Potassium, 14.4 times more Selenium and 26.5 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Spanish Peanuts contains 12.4 times more Energy, 236.2 times more Fat, 283.9 times more Saturated Fat, 554.6 times more Omega 6, 1.4 times more Carbohydrate, 4 times more Fiber and 37.4 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in one pound.