Comparing Nutrients in 7 ounces Navel Oranges VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Navel Oranges	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	3.35% 97kcal	36% 1050kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	81.4% 26g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	71.6% 93g	130g per day for Men 19-50 years
Sugars	23.3% 17g	105% 76g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	26% 9.92g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26% 0.34mg	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	17% 67.5μg	38.2% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0.66% 0.6mg	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	2% 0.3mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	88% 0.79mg	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	3.22% 0.26mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	121% 2.78mg	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	6.52% 45.6mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.14% 5.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Candies, confectioner's coating, peanut butter:

• Raw Navel Oranges have more Vitamin A and 197 times more Vitamin C than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 19.3 times more Vitamin B3, 4.1 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, 9.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Candies, confectioner's coating, peanut butter:

• Raw Navel Oranges have 32.2 times more Water than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 2.6 times more Calcium, 10.3 times more Copper, 13.1 times more Iron, 10 times more Magnesium, 48.3 times more Manganese, 13.5 times more Phosphorus, 3 times more Potassium, more Selenium, 250 times more Sodium and 25 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Candies, confectioner's coating, peanut butter contain 10.8 times more Energy, 198.7 times more Fat, 771.8 times more Saturated Fat, 3.6 times more Omega 3, 84.7 times more Omega 6, 3.7 times more Carbohydrate, 4.5 times more Sugars, 2.3 times more Fiber and 20.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.