Comparing Nutrients in 300 calories Oranges with Peel VS Peanuts

Weight per 300 calories

• Oranges with Peel: 476g
• Peanuts: 53g

Raw Peanuts have 9 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0.099% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Peanuts	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Peanuts	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	6.93% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.093% 3.44g	3700g per day for Men 19-50 years

Oranges With Peel VS Peanuts Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Peanuts.
• While 300 kcal of Raw Peanuts contain 2.7 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel 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 Oranges with Peel as well as Raw Peanuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Peanuts:

• 300 calories of Oranges with Peel have 6.8 times more Calcium, 1.6 times more Iron, 2.5 times more Potassium and 114 times more Water than Peanuts.
• While 300 kcal of Raw Peanuts contain 2.2 times more Copper, 1.3 times more Magnesium, 1.9 times more Phosphorus and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Peanuts contain similar levels of Selenium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 8.6 times more Carbohydrate and 4.8 times more Fiber than Peanuts.
• While 300 kcal of Raw Peanuts contain 18.2 times more Fat, 19.9 times more Saturated Fat, 39.3 times more Omega 6 and 2.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Peanuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Raw Peanuts provide inadequate amounts of Omega 3 in 300 calories.