Comparing Nutrients in 500 calories Oil-Roasted Peanuts VS Oranges with Peel

Weight per 500 calories

• Oil-Roasted Peanuts: 83.5g
• Oranges with Peel: 794g

Oil-Roasted Peanuts have 9.5 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 500 calories - Oil-Roasted Peanuts or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45% 44g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.25g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	95% 123g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	0.092% 0.067g	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	% 0.067g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	20.6% 7.85g	94% 35.7g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	56.8% 0.74mg	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	25% 100μg	59.5% 238μg	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	0.74% 0.67mg	626% 563mg	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	38.5% 5.77mg	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

	Oil-Roasted Peanuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.1% 51mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	50.3% 0.45mg	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	16% 1.27mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	47.3% 331mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	17.7% 653g	3700g per day for Men 19-50 years

Oil-Roasted Peanuts VS Oranges With Peel Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Oil-Roasted Peanuts vs Oranges with Peel :

• 500 calories of Oil-Roasted Peanuts have 2.9 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 11.2 times more Vitamin B1, 5.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 843.8 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• 500 calories of Oil-Roasted Peanuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Oil-Roasted Peanuts no Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oil-Roasted Peanuts vs Oranges with Peel :

• 500 calories of Oil-Roasted Peanuts have 1.3 times more Magnesium, 1.9 times more Phosphorus and 3.1 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 10.9 times more Calcium, 5 times more Iron, 2.6 times more Potassium, 2 times more Selenium and 539.7 times more Water than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Oranges with Peel contain similar levels of Copper per 500 calories.
• 500 calories of Oil-Roasted Peanuts lack sufficient amounts of Calcium and Selenium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil-Roasted Peanuts have 18.4 times more Fat, 26.1 times more Saturated Fat, 36.1 times more Omega 6 and 2.3 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 9.7 times more Carbohydrate and 4.6 times more Fiber than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil-Roasted Peanuts provide inadequate amounts of Carbohydrate
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Oil-Roasted Peanuts no Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.