Comparing Nutrients in 5 ounces Oil-roasted Peanuts with Dalt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Navel Oranges	Recommended Dietary Allowance
Energy	29.3% 849kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	16.6% 21.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	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	0.16% 0.11g	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	% 0.11g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 6.07g	g per day for Men 19-50 years
Fiber	35% 13.3g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	71% 39.7g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	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	10% 0.12mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	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	42.5% 170μg	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	1.26% 1.13mg	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	65.6% 9.84mg	1.4% 0.21mg	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

	Oil-roasted Peanuts with Dalt	Navel Oranges	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	27% 2.15mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	80.4% 563mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.2% 454mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Peanuts with Dalt VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil-roasted Peanuts with Dalt 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 Oil-roasted Peanuts with Dalt vs Navel Oranges:

• 5 ounces of Oil-roasted Peanuts with Dalt have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 32.5 times more Vitamin B3, 4.6 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 46.3 times more Vitamin E than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 73.9 times more Vitamin C than Oil-roasted Peanuts with Salt.
• 5 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Oil-roasted Peanuts with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil-roasted Peanuts with Dalt vs Navel Oranges:

• 5 ounces of Oil-roasted Peanuts with Dalt have 1.4 times more Calcium, 13.7 times more Copper, 11.7 times more Iron, 16 times more Magnesium, 63.6 times more Manganese, 17.3 times more Phosphorus, 4.4 times more Potassium, more Selenium, 320 times more Sodium and 41 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 59.3 times more Water than Oil-roasted Peanuts with Salt.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Peanuts with Dalt have 12.2 times more Energy, 350 times more Fat, 509.1 times more Saturated Fat, 4.2 times more Omega 3, 657.1 times more Omega 6, 1.2 times more Carbohydrate, 4.3 times more Fiber and 30.8 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2 times more Sugars and 28.1 times more Fructose than Oil-roasted Peanuts with Salt.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein