Comparing Nutrients in 5 ounces Low Fat Peanut Flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Low Fat Peanut Flour	Navel Oranges	Recommended Dietary Allowance
Energy	21% 607kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 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	NA	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	59% 22.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	85.6% 48g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	8.6% 0.11mg	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	47% 189μg	12% 48μg	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	0% 0mg	93% 83.8mg	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	NA	1.4% 0.21mg	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

	Low Fat Peanut Flour	Navel Oranges	Recommended Dietary Allowance
Calcium	18.4% 184mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	6.14% 0.055mg	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	84% 6.7mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	1.8% 0.041mg	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	103% 720mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	56.6% 1925mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Navel Oranges per 5 oz

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

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

• 5 ounces of Low Fat Peanut Flour have 6.7 times more Vitamin B1, 3.4 times more Vitamin B2, 27.1 times more Vitamin B3, 5.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 3.9 times more Vitamin B9 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain more Vitamin C than Low Fat Peanut Flour.
• 5 ounces of Low Fat Peanut Flour have insufficient amounts of Vitamin C
• Both Low Fat Peanut Flour as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Low Fat Peanut Flour have 3 times more Calcium, 52.3 times more Copper, 36.5 times more Iron, 4.4 times more Magnesium, 145.9 times more Manganese, 22.1 times more Phosphorus, 8.2 times more Potassium, more Selenium and 74.9 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 11 times more Water than Low Fat Peanut Flour.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low Fat Peanut Flour have 8.7 times more Energy, 146 times more Fat, 178.8 times more Saturated Fat, 300.8 times more Omega 6, 2.5 times more Carbohydrate, 7.2 times more Fiber and 37.1 times more Protein than Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Low Fat Peanut Flour as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in five ounces.