Comparing Nutrients in 7 ounces Navel Oranges VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Navel Oranges	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	3.35% 97kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	25.4% 18.4g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Low Fat 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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	47.3% 0.62mg	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	29.8% 119μg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	128% 1.15mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	127% 2.93mg	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	105% 732mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Low Fat Peanut Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Low Fat Peanut Butter:

• 7 ounces of Navel Oranges have more Vitamin C than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 4 times more Vitamin B1, 34.4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 60.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Low Fat Peanut Butter provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Reduced Fat Peanut Butter 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 Low Fat Peanut Butter:

• 7 ounces of Navel Oranges have 1.2 times more Calcium and 71.6 times more Water than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 14.9 times more Copper, 14.6 times more Iron, 15.5 times more Magnesium, 50.9 times more Manganese, 16 times more Phosphorus, 4 times more Potassium, more Selenium, 540 times more Sodium and 35 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Reduced Fat Peanut Butter contain 10.6 times more Energy, 226.7 times more Fat, 338.8 times more Saturated Fat, 5.8 times more Omega 3, 397 times more Omega 6, 2.8 times more Carbohydrate, 2.4 times more Fiber and 28.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Low Fat Peanut Butter offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein