Comparing Nutrients in 1 pound Oil-Roasted Peanuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Oranges	7%	2%	91%

Macro Nutrients

	Oil-Roasted Peanuts	Oranges	Recommended Dietary Allowance
Energy	94% 2717kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	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	53.2% 69.2g	41% 53.3g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	227% 127g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	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	32% 0.39mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	136% 544μg	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	4.03% 3.63mg	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	209% 31.3mg	5.44% 0.82mg	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

	Oil-Roasted Peanuts	Oranges	Recommended Dietary Allowance
Calcium	27.7% 277mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	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	86% 6.9mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	257% 1801mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil-Roasted Peanuts vs Oranges:

• Oil-Roasted Peanuts no Salt have 2.2 times more Vitamin B2, 49 times more Vitamin B3, 4.8 times more Vitamin B5, 7.7 times more Vitamin B6, 4 times more Vitamin B9 and 38.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 66.5 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Oil-Roasted Peanuts no Salt 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 Oil-Roasted Peanuts vs Oranges:

• Oil-Roasted Peanuts no Salt have 1.5 times more Calcium, 11.8 times more Copper, 15.2 times more Iron, 17.6 times more Magnesium, 73.8 times more Manganese, 28.4 times more Phosphorus, 4 times more Potassium, 6.6 times more Selenium and 46.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 59.8 times more Water than Oil-Roasted Peanuts no Salt.

Comparison of macro-nutrients per 1 pound:

• Oil-Roasted Peanuts no Salt have 12.7 times more Energy, 437.5 times more Fat, 579.1 times more Saturated Fat, 5.4 times more Omega 3, 839.1 times more Omega 6, 1.3 times more Carbohydrate, 3.9 times more Fiber and 29.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.2 times more Sugars than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.