Comparing Nutrients in 300 calories Dry-roasted Peanuts VS Oranges with Peel

Weight per 300 calories

• Dry-roasted Peanuts: 51g
• Oranges with Peel: 476g

Dry-roasted Peanuts have 9.3 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry-roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.36% 11g	56.8% 74g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.47% 0.078mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	34% 0.44mg	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	12.4% 49.6μg	35.7% 143μg	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	0% 0mg	376% 338mg	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	16.8% 2.5mg	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

	Dry-roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	30% 0.27mg	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	10% 0.81mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	26.5% 186mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.07mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	10.6% 392g	3700g per day for Men 19-50 years

Dry-roasted Peanuts VS Oranges With Peel Nutrients Per 300 Kcal

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

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

• 300 calories of Dry-roasted Peanuts have 3.1 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 6.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Dry-roasted Peanuts, no salt.
• 300 calories of Dry-roasted Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dry-roasted Peanuts, no salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Dry-roasted Peanuts have 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Selenium and 2.7 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 11.2 times more Calcium, 4.7 times more Iron, 2.9 times more Potassium and 423.7 times more Water than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Oranges with Peel contain similar levels of Copper per 300 calories.
• 300 calories of Dry-roasted Peanuts lack sufficient amounts of Calcium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry-roasted Peanuts have 17.8 times more Fat, 23.7 times more Saturated Fat, 23.7 times more Omega 6 and 2 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 6.8 times more Carbohydrate and 5 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Dry-roasted Peanuts, no salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.