Comparing Nutrients in 7 ounces Navel Oranges VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Navel Oranges	Peanut Spread	Recommended Dietary Allowance
Energy	3.35% 97kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	17.4% 12.6g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peanut Spread	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	72% 0.93mg	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	71.4% 286μg	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	107% 16mg	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	Peanut Spread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	168% 1.5mg	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	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	171% 3.93mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	63.3% 6.97mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peanut Spread per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 38.6 times more Vitamin B3, 4.7 times more Vitamin B5, 6 times more Vitamin B6, 4.2 times more Vitamin B9 and 53.7 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Peanut Spread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Low Sugar Peanut Spread 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 Spread:

• 7 ounces of Navel Oranges have 44.5 times more Water than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 1.7 times more Calcium, 19.5 times more Copper, 21.8 times more Iron, 14.9 times more Magnesium, 68.2 times more Manganese, 15.2 times more Phosphorus, 4.9 times more Potassium, more Selenium, 292 times more Sodium and 43.9 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 ounces of Navel Oranges have 1.3 times more Sugars than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 13.3 times more Energy, 365.9 times more Fat, 601.2 times more Saturated Fat, 10.1 times more Omega 3, 703.3 times more Omega 6, 3.5 times more Fiber and 27.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Peanut Spread offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein