Comparing Nutrients in 5 ounces Oranges with Peel VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Oranges with Peel	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	8.17% 5.93g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	35% 13.3g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oil-Roasted Peanuts	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	50.3% 0.65mg	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	42.5% 170μg	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	1.26% 1.13mg	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	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	84% 0.76mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	NA	114% 2.6mg	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	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.056% 2.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Oil-Roasted Peanuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Oil-Roasted Peanuts:

• 5 ounces of Oranges with Peel have 88.8 times more Vitamin C than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 1.8 times more Vitamin B2, 27.7 times more Vitamin B3, 3.6 times more Vitamin B5, 5 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Oil-Roasted Peanuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Oil-Roasted Peanuts:

• 5 ounces of Oranges with Peel have 56.8 times more Water than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 9.4 times more Copper, 1.9 times more Iron, 12.6 times more Magnesium, 18 times more Phosphorus, 3.7 times more Potassium, 4.7 times more Selenium and 29.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oil-Roasted Peanuts contain similar levels of Calcium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil-Roasted Peanuts no Salt contain 9.5 times more Energy, 175 times more Fat, 248.2 times more Saturated Fat, 2.4 times more Omega 3, 343.3 times more Omega 6, 2.1 times more Fiber and 21.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Oil-Roasted Peanuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6