Comparing Nutrients in 5 ounces With Peanuts Dry Roasted Mixed Nuts with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%
Navel Oranges	7%	2%	91%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	29% 842kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	8.6% 0.11mg	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	17.7% 71μg	12% 48μg	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	0.63% 0.57mg	93% 83.8mg	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	103% 15.5mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	6.14% 0.055mg	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	65.6% 5.24mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	1.8% 0.041mg	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	88% 617mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.067% 2.5g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts with Salt VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt vs Navel Oranges:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 2.9 times more Vitamin B1, 3.9 times more Vitamin B2, 11.1 times more Vitamin B3, 4.6 times more Vitamin B5, 3.7 times more Vitamin B6, 1.5 times more Vitamin B9, 72.9 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 147.8 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts with Salt.
• 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for With Peanuts Dry Roasted Mixed Nuts with Salt vs Navel Oranges:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 1.6 times more Calcium, 32.8 times more Copper, 28.5 times more Iron, 20.5 times more Magnesium, 66.8 times more Manganese, 18.9 times more Phosphorus, 4.2 times more Potassium, more Selenium, 345 times more Sodium and 47.5 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 49.1 times more Water than With Peanuts Dry Roasted Mixed Nuts with Salt.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 12.1 times more Energy, 343 times more Fat, 382.4 times more Saturated Fat, 21.1 times more Omega 3, 458 times more Omega 6, 2 times more Carbohydrate, 4.1 times more Fiber and 19 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.8 times more Sugars than With Peanuts Dry Roasted Mixed Nuts with Salt.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein