Comparing Nutrients in 300 calories Valencia Peanuts VS Navel Oranges

Weight per 300 calories

• Valencia Peanuts: 52.6g
• Navel Oranges: 612g

Valencia Peanuts have 11.6 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Valencia Peanuts	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.33% 0.005g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	51% 8.68g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	12% 4.58g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.78mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	37.2% 0.48mg	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	32.4% 129μg	52% 208μg	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	402% 362mg	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	NA	6.12% 0.92mg	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

	Valencia Peanuts	Navel Oranges	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	26.5% 0.24mg	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	13.8% 1.1mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	7.7% 0.18mg	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	25.3% 177mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	7% 3.84μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.53mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	14.2% 526g	3700g per day for Men 19-50 years

Valencia Peanuts VS Navel Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of Valencia Peanuts have 2.6 times more Vitamin B3 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Raw Valencia Peanuts.
• Both Valencia Peanuts and Navel Oranges provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Valencia Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Peanuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Valencia Peanuts have 2.6 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, more Selenium and 3.6 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 8.1 times more Calcium, 5.8 times more Potassium and 234.8 times more Water than Raw Valencia Peanuts.
• 300 calories of Valencia Peanuts lack sufficient amounts of Calcium and Potassium
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Peanuts have 27.3 times more Fat, 37.1 times more Saturated Fat, 61.6 times more Omega 6 and 2.4 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 7 times more Carbohydrate and 2.9 times more Fiber than Raw Valencia Peanuts.
• Both Valencia Peanuts and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Valencia Peanuts as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in 300 calories.