Comparing Nutrients in 1 pound Low Fat Peanut Butter VS Oranges

Macros Ratio

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

Macro Nutrients

	Low Fat Peanut Butter	Oranges	Recommended Dietary Allowance
Energy	81.3% 2359kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	81.6% 26g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	41% 53.3g	130g per day for Men 19-50 years
Sugars	58% 42g	58.5% 42.4g	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	62% 23.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	210% 117g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.2mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	21% 0.27mg	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	68% 272μg	34% 136μg	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	0% 0mg	268% 241mg	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	273% 41mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	22.7% 0.2mg	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	108% 8.6mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	184% 771mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	4.93% 0.11mg	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	239% 1674mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	89.3% 3035mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10.6% 393g	3700g per day for Men 19-50 years

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

• Reduced Fat Peanut Butter has 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 51.8 times more Vitamin B3, 4.3 times more Vitamin B5, 5.2 times more Vitamin B6, 2 times more Vitamin B9 and 50.2 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Reduced Fat Peanut Butter has 12.9 times more Copper, 19 times more Iron, 17 times more Magnesium, 59 times more Manganese, 26.4 times more Phosphorus, 3.7 times more Potassium, 15 times more Selenium, more Sodium and 40 times more Zinc than Raw Oranges.
• While Raw Oranges contain 72.3 times more Water than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Raw Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Reduced Fat Peanut Butter has 11.1 times more Energy, 283.3 times more Fat, 384 times more Saturated Fat, 7.4 times more Omega 3, 507.2 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Fiber and 27.6 times more Protein than Raw Oranges.
• Both Reduced Fat Peanut Butter and Raw Oranges have similar amounts of Sugars per 1 lb.
• Both Reduced Fat Peanut Butter as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.