Comparing Nutrients in 7 ounces Valencia Oranges VS Oil-Roasted Peanuts

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	13% 4.96g	49% 18.7g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	70.4% 0.91mg	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	19.3% 77.4μg	59.5% 238μg	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	107% 96mg	1.76% 1.6mg	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	91% 13.7mg	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

	Valencia Oranges	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	118% 1.06mg	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	2.23% 0.18mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	159% 3.66mg	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	4.8% 33.7mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Oil-Roasted Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Oil-Roasted Peanuts:

• 7 ounces of Valencia Oranges have 60.6 times more Vitamin C than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 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.
• Both Valencia Oranges and Oil-Roasted Peanuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Oil-Roasted Peanuts:

• 7 ounces of Valencia Oranges have 59.5 times more Water than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 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.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-Roasted Peanuts no Salt contain 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.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein