Comparing Nutrients in 1 pound Oranges with Peel VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Oranges with Peel	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	92% 2672kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	370% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	75.3% 98g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	95% 36.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	388% 62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	146% 1.9mg	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	104% 417μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	45.4% 3.63mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	355% 8.16mg	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	14.3% 100mg	207% 1447mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10% 373g	0.14% 5.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chunk Style Peanut Butter, with salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Chunk Style Peanut Butter, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Chunk Style Peanut Butter, with salt:

• 1 pound of Oranges with Peel has more Vitamin C than Chunk Style Peanut Butter, with salt.
• While 1 lb of Chunk Style Peanut butter, with salt contains 2.2 times more Vitamin B2, 27.4 times more Vitamin B3, 3.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Chunk Style Peanut Butter, with salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Chunk Style Peanut Butter, with salt:

• 1 pound of Oranges with Peel has 1.6 times more Calcium and 72.2 times more Water than Chunk Style Peanut Butter, with salt.
• While 1 lb of Chunk Style Peanut butter, with salt contains 10.1 times more Copper, 2.4 times more Iron, 11.4 times more Magnesium, 14.5 times more Phosphorus, 3.8 times more Potassium, 11.7 times more Selenium, 243 times more Sodium and 25.4 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Chunk Style Peanut butter, with salt contains 9.3 times more Energy, 166.5 times more Fat, 217.3 times more Saturated Fat, 4.9 times more Omega 3, 314.9 times more Omega 6, 1.4 times more Carbohydrate, 1.8 times more Fiber and 18.5 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6