Comparing Nutrients in 1 pound Oil-Roasted Peanuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Energy	94% 2717kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	26% 19g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	227% 127g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	32.4% 0.42mg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	209% 31.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	27.7% 277mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil-Roasted Peanuts versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil-Roasted Peanuts has 1.8 times more Vitamin B2, 27.7 times more Vitamin B3, 3.6 times more Vitamin B5, 5 times more Vitamin B6 and 4 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 88.8 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Oranges with Peel provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Oil-Roasted Peanuts no Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oil-Roasted Peanuts vs Oranges with Peel :

• 1 pound of Oil-Roasted Peanuts has 9.4 times more Copper, 1.9 times more Iron, 12.6 times more Magnesium, 18 times more Phosphorus, 3.7 times more Potassium, 4.7 times more Selenium and 29.8 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 56.8 times more Water than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Oranges with Peel contain similar levels of Calcium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil-Roasted Peanuts has 9.5 times more Energy, 175 times more Fat, 248.2 times more Saturated Fat, 2.4 times more Omega 3, 343.3 times more Omega 6, 2.1 times more Fiber and 21.6 times more Protein than Oranges with Peel .
• Both Oil-Roasted Peanuts and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6