Comparing Nutrients in 500 calories Peanut Butter VS Oranges

Weight per 500 calories

• Peanut Butter: 85g
• Oranges: 1064g

Peanut Butter has 12.5 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Peanut Butter or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Oranges	7%	2%	91%

Macro Nutrients

	Peanut Butter	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	96% 125g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	137% 99g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	12.8% 4.85g	67% 25.5g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	49% 0.64mg	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	7.44% 29.8μg	79.8% 319μg	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	629% 566mg	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	33.7% 5.05mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Oranges	Recommended Dietary Allowance
Calcium	4.6% 46mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.64μg	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	23% 1.84mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	11.6% 0.27mg	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	40.7% 285mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.036% 1.3g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peanut Butter vs Oranges:

• Smooth Peanut Butter has 3.7 times more Vitamin B3 and 2.6 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 10.2 times more Vitamin B1, 4.8 times more Vitamin B2, 3 times more Vitamin B5, 1.4 times more Vitamin B6, 10.7 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Peanut Butter vs Oranges:

• Smooth Peanut Butter has 1.7 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus, 6.5 times more Selenium, more Sodium and 3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 9.3 times more Calcium, 3.8 times more Potassium and 700.2 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Smooth Peanut Butter has 33 times more Fat, 50.7 times more Saturated Fat, 50.1 times more Omega 6 and 1.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.1 times more Carbohydrate, 18 times more Sugars and 5.3 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Smooth Peanut Butter as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.