Comparing Nutrients in 5 ounces Oil-Roasted Peanuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oil-Roasted Peanuts	Valencia 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	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0.37% 0.062g	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% 17g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	NA	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	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	71% 39.7g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Valencia 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	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	65.3% 9.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	3.3% 122g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 2.2 times more Vitamin B2, 50.5 times more Vitamin B3, 4.8 times more Vitamin B5, 7.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 60.6 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Raw Valencia Oranges have similar amounts of Vitamin B1 per 5 oz.
• Both Oil-Roasted Peanuts no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Oil-Roasted Peanuts no Salt have 1.5 times more Calcium, 14.4 times more Copper, 16.9 times more Iron, 17.6 times more Magnesium, 80.2 times more Manganese, 23.4 times more Phosphorus, 4.1 times more Potassium and 54.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 59.5 times more Water than Oil-Roasted Peanuts no Salt.

Comparison of macro-nutrients per 5 ounces:

• Oil-Roasted Peanuts no Salt have 12.2 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, 1.3 times more Carbohydrate, 3.8 times more Fiber and 27 times more Protein than Raw Valencia Oranges.
• Both Oil-Roasted Peanuts no Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.