Comparing Nutrients in 7 ounces Navel Oranges VS Peanut Oil

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peanut Oil	0%	100%	0%

Macro Nutrients

	Navel Oranges	Peanut Oil	Recommended Dietary Allowance
Energy	3.35% 97kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	105% 33.5g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	374% 63.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	0% 0g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peanut Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0% 0mg	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	0% 0μg	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	130% 117mg	0% 0mg	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	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peanut Oil	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	0% 0mg	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	0.74% 0.06mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peanut Oil per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Peanut Oil:

• 7 ounces of Navel Oranges have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Peanut Oil.
• While 7 oz of Salad or Cooking Peanut Oil contain 104.6 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Peanut Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Salad or Cooking Peanut Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Peanut Oil:

• 7 ounces of Navel Oranges have more Calcium, more Copper, more Magnesium, more Phosphorus, more Potassium and more Water than Peanut Oil.
• 7 ounces of Peanut Oil lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Salad or Cooking Peanut Oil lack sufficient amounts of Iron, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have more Carbohydrate, more Sugars and more Fiber than Peanut Oil.
• While 7 oz of Salad or Cooking Peanut Oil contain 18 times more Energy, 666.7 times more Fat, 994.1 times more Saturated Fat and 1391.3 times more Omega 6 than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Omega 6
• 7 ounces of Peanut Oil provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Navel Oranges as well as Salad or Cooking Peanut Oil provide inadequate amounts of Omega 3 and Protein in seven ounces.