Comparing Nutrients in 5 ounces With Peanuts Oil Roasted Mixed Nuts VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Valencia Oranges	Recommended Dietary Allowance
Energy	29.7% 860kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	121% 20.5g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	13% 17g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	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% 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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Valencia 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	22.3% 0.27mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	6.87% 0.089mg	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	29.4% 118μg	14% 55.3μg	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	0.79% 0.71mg	76.4% 68.7mg	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	74% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	16.6% 166mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	5.83% 0.052mg	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	46.2% 3.7mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	1.4% 0.033mg	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	92% 646mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of With Peanuts Oil Roasted Mixed Nuts vs Valencia Oranges:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.2 times more Vitamin B1, 4.9 times more Vitamin B2, 28.1 times more Vitamin B3, 4.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 97 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for With Peanuts Oil Roasted Mixed Nuts vs Valencia Oranges:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.9 times more Calcium, 24.5 times more Copper, 29 times more Iron, 22.9 times more Magnesium, 88.7 times more Manganese, 26.8 times more Phosphorus, 3.5 times more Potassium and 56 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 41.5 times more Water than With Peanuts Oil Roasted Mixed Nuts no Salt.

Comparison of macro-nutrients per 5 ounces:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 12.4 times more Energy, 179.8 times more Fat, 248.9 times more Saturated Fat, 5.1 times more Omega 3, 329.4 times more Omega 6, 1.8 times more Carbohydrate, 2.8 times more Fiber and 19.3 times more Protein than Raw Valencia Oranges.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.