Comparing Nutrients in 5 ounces Navel Oranges VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Navel Oranges	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	81% 13.8g	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% 30g	130g per day for Men 19-50 years
Sugars	16.6% 12g	9.6% 6.95g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 6.95g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Roasted Peanuts 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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	51% 0.66mg	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	34.4% 137μg	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	46.6% 7mg	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	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	67.4% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 22.7μg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	110% 2.53mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.069% 2.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Roasted Peanuts with Salt per 5 oz

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

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

• 5 ounces of Navel Oranges have more Vitamin C than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 33.8 times more Vitamin B3, 3.9 times more Vitamin B5, 5.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 32.9 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry-roasted Peanuts 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 Roasted Peanuts with Salt:

• 5 ounces of Navel Oranges have 47.5 times more Water than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.3 times more Calcium, 11 times more Copper, 12.2 times more Iron, 16.2 times more Magnesium, 61.6 times more Manganese, 15.8 times more Phosphorus, 3.8 times more Potassium, more Selenium, 410 times more Sodium and 34.6 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 1.7 times more Sugars and more Fructose than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 12 times more Energy, 331.1 times more Fat, 454.3 times more Saturated Fat, 422.4 times more Omega 6, 1.7 times more Carbohydrate, 3.8 times more Fiber and 26.8 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in five ounces.