Comparing Nutrients in 5 ounces Oil Roasted Mixed Nuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Oranges	7%	2%	91%

Macro Nutrients

	Oil Roasted Mixed Nuts	Oranges	Recommended Dietary Allowance
Energy	29.7% 860kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	13% 16.7g	130g per day for Men 19-50 years
Sugars	10% 7.4g	18.3% 13.3g	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	0.078% 0.057g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	6.54% 0.085mg	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	37% 147μg	10.6% 42.5μg	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	0.94% 0.85mg	83.8% 75.4mg	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	72.6% 11mg	1.7% 0.26mg	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

	Oil Roasted Mixed Nuts	Oranges	Recommended Dietary Allowance
Calcium	18.4% 184mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.34mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	1.54% 0.035mg	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	87.7% 614mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59% 6.48mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	3.32% 123g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 4.1 times more Vitamin B1, 8 times more Vitamin B2, 7.1 times more Vitamin B3, 2.4 times more Vitamin B5, 6 times more Vitamin B6, 3.5 times more Vitamin B9 and 42.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 88.7 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Lightly Salted Oil Roasted Mixed Nuts have 3.3 times more Calcium, 37.3 times more Copper, 51.8 times more Iron, 27.5 times more Magnesium, 85.7 times more Manganese, 30.9 times more Phosphorus, 3.9 times more Potassium, 278.2 times more Selenium, more Sodium and 65.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 27.5 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 5 ounces:

• Lightly Salted Oil Roasted Mixed Nuts have 12.9 times more Energy, 416.7 times more Fat, 476.2 times more Saturated Fat, 597.2 times more Omega 6, 2.1 times more Carbohydrate, 3 times more Fiber and 19 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.8 times more Sugars than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.