Comparing Nutrients in 500 calories Valencia Oranges VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Weight per 500 calories

• Valencia Oranges: 1020g
• Lightly Salted Oil Roasted Mixed Nuts with Peanuts: 82.4g

Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 12.4 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Lightly Salted Oil Roasted Mixed Nuts with Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Valencia Oranges	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	46% 44.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	22.4% 7.18g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.22% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	70.2% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	67% 25.5g	15% 5.77g	38g per day for Men 19-50 years
Protein	19% 10.6g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	22.3% 0.29mg	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	99% 398μg	17% 68.4μg	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	550% 495mg	0.46% 0.41mg	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	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	41% 408mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	83% 0.75mg	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	11.5% 0.92mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	73% 1.7mg	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	24.8% 173mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	15.3% 521mg	3400mg per day for Men 19-50 years
Selenium	NA	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.84% 133mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	24% 881g	0.046% 1.7g	3700g per day for Men 19-50 years

Valencia Oranges VS Lightly Salted Oil Roasted Mixed Nuts With Peanuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Lightly Salted Oil Roasted Mixed Nuts with Peanuts?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 500 calories of Valencia Oranges have more Vitamin A, 5.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, 5.8 times more Vitamin B9 and 1201.6 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 500 kcal of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 500 calories of Valencia Oranges have 4.2 times more Calcium, 3.5 times more Potassium and 514.2 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 500 kcal of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 2 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 7.2 times more Manganese, 2.2 times more Phosphorus and 4.5 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 2.4 times more Omega 3, 7 times more Carbohydrate and 4.4 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 500 kcal of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 14.5 times more Fat, 20.1 times more Saturated Fat, 26.6 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide inadequate amounts of Omega 3