Comparing Nutrients in 5 ounces Navel Oranges VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Navel Oranges	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.2% 0.2g	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	38% 49g	130g per day for Men 19-50 years
Sugars	16.6% 12g	16% 11.7g	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	59% 22.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Defatted Peanut Flour	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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	55% 0.71mg	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	88% 352μg	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	0.47% 0.071mg	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

	Navel Oranges	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	6.1% 61mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	283% 2.55mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	302% 6.95mg	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	154% 1077mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	53.8% 1829mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	65.7% 7.23mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Defatted Peanut Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Defatted Peanut Flour:

• 5 ounces of Navel Oranges have more Vitamin C than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 10.3 times more Vitamin B1, 9.4 times more Vitamin B2, 63.5 times more Vitamin B3, 10.5 times more Vitamin B5, 6.4 times more Vitamin B6 and 7.3 times more Vitamin B9 than Raw Navel Oranges.
• 5 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Defatted Peanut Flour:

• 5 ounces of Navel Oranges have 11 times more Water than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 3.3 times more Calcium, 46.2 times more Copper, 16.2 times more Iron, 33.6 times more Magnesium, 169 times more Manganese, 33 times more Phosphorus, 7.8 times more Potassium, more Selenium, 180 times more Sodium and 63.8 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 oz of Defatted Peanut Flour contain 6.7 times more Energy, 2.8 times more Carbohydrate, 7.2 times more Fiber and 57.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Defatted Peanut Flour offer comparable quantities of Sugars per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6 in five ounces.