Comparing Nutrients in 300 calories Florida Oranges VS Peanuts

Weight per 300 calories

• Florida Oranges: 652g
• Peanuts: 53g

Raw Peanuts have 12.3 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 Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Peanuts	17%	73%	10%

Macro Nutrients

	Florida Oranges	Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.099% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	48.4% 8.23g	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	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	3.44% 2.5g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Peanuts	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	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	14% 0.18mg	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	31.7% 127μg	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	29.4% 4.4mg	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

	Florida Oranges	Peanuts	Recommended Dietary Allowance
Calcium	28% 280mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	67.3% 0.61mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	44.5% 1.02mg	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	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	6.93% 3.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	15.4% 568g	0.093% 3.44g	3700g per day for Men 19-50 years

Florida Oranges VS Peanuts Nutrients Per 300 Kcal

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

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

• 300 calories of Florida Oranges have more Vitamin A, 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Peanuts.
• While 300 kcal of Raw Peanuts contain 2.4 times more Vitamin B3 and 3.8 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Peanuts provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Peanuts have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Raw Peanuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Peanuts:

• 300 calories of Florida Oranges have 5.8 times more Calcium, 3 times more Potassium and 165.2 times more Water than Peanuts.
• While 300 kcal of Raw Peanuts contain 2.4 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 6.5 times more Manganese, 2.5 times more Phosphorus and 3.3 times more Zinc than Raw Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 8.8 times more Carbohydrate, 23.9 times more Sugars and 3.5 times more Fiber than Peanuts.
• While 300 kcal of Raw Peanuts contain 19 times more Fat, 20.4 times more Saturated Fat, 40.7 times more Omega 6 and 3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Peanuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Raw Florida Oranges as well as Raw Peanuts provide inadequate amounts of Omega 3 in 300 calories.