Comparing Nutrients in 5 ounces Valencia Oranges VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Valencia Oranges	Peanut Spread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	12.4% 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	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	29% 11g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Peanut Spread	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	51.4% 0.67mg	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	51% 204μg	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% 0mg	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	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Peanut Spread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	120% 1.08mg	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	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	122% 2.8mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	NA	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.074% 2.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Peanut Spread:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 59.8 times more Vitamin B3, 4.9 times more Vitamin B5, 7.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Peanut Spread:

• Raw Valencia Oranges have 44.7 times more Water than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 1.8 times more Calcium, 20.5 times more Copper, 31.6 times more Iron, 16.4 times more Magnesium, 86 times more Manganese, 20.6 times more Phosphorus, 4.6 times more Potassium, more Sodium and 58.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Low Sugar Peanut Spread contains 13.3 times more Energy, 183 times more Fat, 292 times more Saturated Fat, 5.7 times more Omega 3, 367.6 times more Omega 6, 3.1 times more Fiber and 23.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Low Sugar Peanut Spread have similar amounts of Carbohydrate per 5 oz.
• Both Raw Valencia Oranges as well as Low Sugar Peanut Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.