Comparing Nutrients in 5 ounces Valencia Oranges VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Valencia Oranges	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	30% 872kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	19.6% 0.26mg	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	20% 79.4μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	283% 2.54mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	95% 2.2mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.12% 4.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Valencia Oranges have 12 times more Vitamin A and 97 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 5.8 times more Vitamin B1, 12.2 times more Vitamin B2, 7.2 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Valencia Oranges have 27.4 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.7 times more Calcium, 48.5 times more Copper, 28.6 times more Iron, 25.1 times more Magnesium, 67.3 times more Manganese, 26.4 times more Phosphorus, 3 times more Potassium and 77.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts contain 12.6 times more Energy, 187.2 times more Fat, 259.6 times more Saturated Fat, 15.6 times more Omega 3, 253.1 times more Omega 6, 1.9 times more Carbohydrate, 2.2 times more Fiber and 14.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.