Comparing Nutrients in 300 calories Navel Oranges VS Oil-roasted Valencia Peanuts

Weight per 300 calories

• Navel Oranges: 612g
• Oil-roasted Valencia Peanuts: 51g

Oil-roasted Valencia Peanuts have 12 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Oil-roasted Valencia Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Navel Oranges	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	53.2% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	12% 4.53g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	3.82% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	9.52% 0.12mg	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	52% 208μg	16% 64μg	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	402% 362mg	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	6.12% 0.92mg	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

	Navel Oranges	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	26.3% 263mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	47.4% 0.43mg	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	9.95% 0.8mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	38% 0.88mg	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	20% 141mg	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.95% 3.82μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.2% 3.06mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.029% 1.08g	3700g per day for Men 19-50 years

Navel Oranges VS Oil-roasted Valencia Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Oil-roasted Valencia Peanuts?

Lets compare vitamin content per 300 calories of Navel Oranges vs Oil-roasted Valencia Peanuts:

• 300 calories of Navel Oranges have more Vitamin A, 9.1 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Oil-roasted Valencia Peanuts.
• While 300 kcal of Oil-roasted Valencia Peanuts contain 2.8 times more Vitamin B3 than Raw Navel Oranges.
• 300 calories of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Navel Oranges as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Oil-roasted Valencia Peanuts:

• 300 calories of Navel Oranges have 9.6 times more Calcium, 3.3 times more Potassium and 487.5 times more Water than Oil-roasted Valencia Peanuts.
• While 300 kcal of Oil-roasted Valencia Peanuts contain 1.8 times more Copper, 4.9 times more Manganese, more Selenium and 3.2 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Oil-roasted Valencia Peanuts contain similar levels of Iron, Magnesium and Phosphorus per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Oil-roasted Valencia Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 9.2 times more Carbohydrate and 3 times more Fiber than Oil-roasted Valencia Peanuts.
• While 300 kcal of Oil-roasted Valencia Peanuts contain 28.4 times more Fat, 38.6 times more Saturated Fat, 64.2 times more Omega 6 and 2.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oil-roasted Valencia Peanuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3 in 300 calories.