Comparing Nutrients in 5 ounces Florida Oranges VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Florida Oranges	Peanut Butter	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	26% 34g	130g per day for Men 19-50 years
Sugars	18% 13g	12.7% 9.2g	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	% 5.83g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Peanut Butter	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	60% 0.78mg	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	6.02% 24μg	12.4% 49.6μg	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	71% 63.8mg	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	1.7% 0.26mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Peanut Butter	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	84% 1.93mg	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	2.43% 17mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Peanut Butter:

• 5 ounces of Florida Oranges have more Vitamin C than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 2.6 times more Vitamin B2, 32.9 times more Vitamin B3, 4.2 times more Vitamin B5, 10.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 33 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Peanut Butter provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 5 ounces of Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Peanut Butter:

• 5 ounces of Florida Oranges have 56.2 times more Water than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.3 times more Calcium, 14.6 times more Copper, 24 times more Iron, 17.9 times more Magnesium, 56.7 times more Manganese, 27.9 times more Phosphorus, 3.5 times more Potassium, 80.8 times more Selenium, more Sodium and 33.4 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.4 times more Sugars than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 12.8 times more Energy, 235.9 times more Fat, 380.8 times more Saturated Fat, 3.5 times more Omega 3, 363.9 times more Omega 6, 2.1 times more Carbohydrate, 2.4 times more Fiber and 31.3 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein