Comparing Nutrients in 500 calories Oranges with Peel VS Dry-roasted Peanuts

Weight per 500 calories

• Oranges with Peel: 794g
• Dry-roasted Peanuts: 85.2g

Dry-roasted Peanuts, no salt have 9.3 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 500 calories - Oranges with Peel or Dry-roasted Peanuts?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	20.6% 6.58g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	48.7% 8.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	5.76% 4.17g	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	% 4.17g	g per day for Men 19-50 years
Fiber	94% 35.7g	19% 7.16g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	30.5% 0.4mg	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	59.5% 238μg	20.7% 82.6μg	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	626% 563mg	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	28% 4.2mg	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	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	55.6% 556mg	4.94% 49.4mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	40.5% 0.36mg	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	79.4% 6.35mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.52mg	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% 175mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	14.4% 7.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.042% 1.54g	3700g per day for Men 19-50 years

Oranges With Peel VS Dry-roasted Peanuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Dry-roasted Peanuts?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Dry-roasted Peanuts:

• 500 calories of Oranges with Peel have 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.
• While 500 kcal of Dry-roasted Peanuts, no salt contain 3.1 times more Vitamin B3 than Raw Oranges with Peel .
• 500 calories of Dry-roasted Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Dry-roasted Peanuts:

• 500 calories of Oranges with Peel have 11.2 times more Calcium, 1.2 times more Copper, 4.7 times more Iron, 2.9 times more Potassium and 423.7 times more Water than Dry-roasted Peanuts.
• While 500 kcal of Dry-roasted Peanuts, no salt contain 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Selenium and 2.7 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Dry-roasted Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 6.8 times more Carbohydrate and 5 times more Fiber than Dry-roasted Peanuts.
• While 500 kcal of Dry-roasted Peanuts, no salt contain 17.8 times more Fat, 23.7 times more Saturated Fat, 23.7 times more Omega 6 and 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Dry-roasted Peanuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in 500 calories.