Comparing Nutrients in 5 ounces Navel Oranges VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Navel Oranges	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	29% 842kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	27.6% 36g	130g per day for Men 19-50 years
Sugars	16.6% 12g	9.4% 6.8g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	With Peanuts Dry 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	8.03% 0.096mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	32.3% 0.42mg	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	12% 48μg	17.7% 71μg	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	93% 83.8mg	0.63% 0.57mg	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	1.4% 0.21mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	201% 1.8mg	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	2.3% 0.18mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	119% 2.75mg	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	4.66% 32.6mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.067% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS With Peanuts Dry Roasted Mixed Nuts with Salt per 5 oz

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

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

• 5 ounces of Navel Oranges have 147.8 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.9 times more Vitamin B1, 3.9 times more Vitamin B2, 11.1 times more Vitamin B3, 4.6 times more Vitamin B5, 3.7 times more Vitamin B6, 1.5 times more Vitamin B9, 72.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as With Peanuts Dry 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 Navel Oranges vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 5 ounces of Navel Oranges have 49.1 times more Water than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.6 times more Calcium, 32.8 times more Copper, 28.5 times more Iron, 20.5 times more Magnesium, 66.8 times more Manganese, 18.9 times more Phosphorus, 4.2 times more Potassium, more Selenium, 345 times more Sodium and 47.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.8 times more Sugars than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 12.1 times more Energy, 343 times more Fat, 382.4 times more Saturated Fat, 21.1 times more Omega 3, 458 times more Omega 6, 2 times more Carbohydrate, 4.1 times more Fiber and 19 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein