Comparing Nutrients in 5 ounces Oranges with Peel VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Oranges with Peel	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	39% 50.5g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	34% 0.44mg	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	10.6% 42.5μg	21.3% 85μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	91% 0.82mg	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	14% 1.13mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	4.45% 31mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Low Fat Peanut Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Low Fat Peanut Butter:

• 5 ounces of Oranges with Peel have more Vitamin C than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 2.7 times more Vitamin B1, 29.2 times more Vitamin B3, 3.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Low Fat Peanut Butter provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Low Fat Peanut Butter:

• 5 ounces of Oranges with Peel have 2 times more Calcium and 68.6 times more Water than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 10.2 times more Copper, 2.4 times more Iron, 12.1 times more Magnesium, 16.8 times more Phosphorus, 3.4 times more Potassium, 10.7 times more Selenium, 270 times more Sodium and 25.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Reduced Fat Peanut Butter contain 8.3 times more Energy, 113.3 times more Fat, 164.6 times more Saturated Fat, 3.3 times more Omega 3, 207.5 times more Omega 6, 2.3 times more Carbohydrate and 19.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Low Fat Peanut Butter offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6