Comparing Nutrients in 1 pound Navel Oranges VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Navel Oranges	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	7.66% 222kcal	81.3% 2359kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	81.6% 26g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	244% 41.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	124% 162g	130g per day for Men 19-50 years
Sugars	53% 38.6g	58% 42g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	62% 23.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	210% 117g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Low Fat Peanut Butter	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	25.7% 0.31mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	414% 66.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	108% 1.4mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	19.5% 195mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	292% 2.63mg	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	7.37% 0.59mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	291% 6.7mg	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	15% 104mg	239% 1674mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	89.3% 3035mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Low Fat Peanut Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Low Fat Peanut Butter:

• 1 pound of Navel Oranges has more Vitamin C than Low Fat Peanut Butter.
• While 1 lb of Reduced Fat Peanut Butter contains 4 times more Vitamin B1, 34.4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 60.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Low Fat Peanut Butter provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• 1 pound of Low Fat Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Low Fat Peanut Butter:

• 1 pound of Navel Oranges has 1.2 times more Calcium and 71.6 times more Water than Low Fat Peanut Butter.
• While 1 lb of Reduced Fat Peanut Butter contains 14.9 times more Copper, 14.6 times more Iron, 15.5 times more Magnesium, 50.9 times more Manganese, 16 times more Phosphorus, 4 times more Potassium, more Selenium, 540 times more Sodium and 35 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Reduced Fat Peanut Butter contains 10.6 times more Energy, 226.7 times more Fat, 338.8 times more Saturated Fat, 5.8 times more Omega 3, 397 times more Omega 6, 2.8 times more Carbohydrate, 2.4 times more Fiber and 28.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Low Fat Peanut Butter offer comparable quantities of Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein