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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Valencia Oranges	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	38.4% 0.5mg	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	14% 55.3μg	29.4% 118μg	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	76.4% 68.7mg	0.79% 0.71mg	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	NA	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	143% 1.3mg	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	1.6% 0.13mg	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	126% 2.9mg	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	3.44% 24mg	92% 646mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	NA	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.08% 2.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS With Peanuts Oil Roasted Mixed Nuts with Salt per 5 oz

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

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

• 5 ounces of Valencia Oranges have 97 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 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.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of With Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as With Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Valencia Oranges have 41.5 times more Water than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 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, more Sodium and 56 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 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.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein