Comparing Nutrients in 5 ounces Navel Oranges VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Navel Oranges	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	116% 19.6g	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	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	16.4% 12g	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	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	% 2.8g	% 6g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 5.94g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	30% 11.3g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chunk Style Peanut Butter, 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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	45.6% 0.59mg	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	32.6% 130μg	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% 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	1.4% 0.21mg	59.5% 8.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	91% 0.82mg	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	2.3% 0.18mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	111% 2.55mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.044% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Chunk Style Peanut Butter, with salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Chunk Style Peanut Butter, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Chunk Style Peanut Butter, with salt:

• 5 ounces of Navel Oranges have more Vitamin C than Chunk Style Peanut Butter, with salt.
• While 5 oz of Chunk Style Peanut butter, with salt contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 32.2 times more Vitamin B3, 4.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 42 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Chunk Style Peanut Butter, with salt:

• 5 ounces of Navel Oranges have 75.4 times more Water than Chunk Style Peanut Butter, with salt.
• While 5 oz of Chunk Style Peanut butter, with salt contain 14.8 times more Copper, 14.6 times more Iron, 14.5 times more Magnesium, 62.1 times more Manganese, 13.9 times more Phosphorus, 4.5 times more Potassium, more Selenium, 486 times more Sodium and 34.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Chunk Style Peanut Butter, with salt contain similar levels of Calcium per five ounces.
• 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 more Fructose than Chunk Style Peanut Butter, with salt.
• While 5 oz of Chunk Style Peanut butter, with salt contain 12 times more Energy, 332.9 times more Fat, 447.5 times more Saturated Fat, 8.7 times more Omega 3, 602.3 times more Omega 6, 1.7 times more Carbohydrate, 3.6 times more Fiber and 26.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Chunk Style Peanut Butter, with salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein