Comparing Nutrients in 300 calories Florida Oranges VS Peanut Oil

Weight per 300 calories

• Florida Oranges: 652g
• Peanut Oil: 34g

Salad or Cooking Peanut Oil has 19.2 times more energy per unit of mass than Raw Florida Oranges, which is very high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Peanut Oil?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Peanut Oil	0%	100%	0%

Macro Nutrients

	Florida Oranges	Peanut Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	18% 5.74g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	0% 0g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	0% 0g	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	41% 15.7g	0% 0g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Peanut Oil	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	0% 0mg	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	27.7% 111μg	0% 0μg	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	326% 293mg	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	7.83% 1.17mg	35.5% 5.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.2% 0.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Peanut Oil	Recommended Dietary Allowance
Calcium	28% 280mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	0% 0mg	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	7.34% 0.59mg	0.13% 0.01mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	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	11% 78.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	0.031% 0.003mg	11mg per day for Men 19-50 years
Water	15.4% 568g	0% 0g	3700g per day for Men 19-50 years

Florida Oranges VS Peanut Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Peanut Oil?

Lets compare vitamin content per 300 calories of Florida Oranges vs Peanut Oil:

• 300 calories of Florida Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Peanut Oil.
• While 300 kcal of Salad or Cooking Peanut Oil contain 4.5 times more Vitamin E than Raw Florida Oranges.
• 300 calories of Peanut Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Salad or Cooking Peanut Oil have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Peanut Oil:

• 300 calories of Florida Oranges have more Calcium, more Copper, 57.7 times more Iron, more Magnesium, more Phosphorus, more Potassium and more Water than Peanut Oil.
• 300 calories of Peanut Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Florida Oranges as well as Salad or Cooking Peanut Oil lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have more Carbohydrate, more Sugars, more Fiber and more Protein than Peanut Oil.
• While 300 kcal of Salad or Cooking Peanut Oil contain 24.8 times more Fat, 35.2 times more Saturated Fat and 53.7 times more Omega 6 than Raw Florida Oranges.
• Both Florida Oranges and Peanut Oil offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• 300 calories of Peanut Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Raw Florida Oranges as well as Salad or Cooking Peanut Oil provide inadequate amounts of Omega 3 in 300 calories.