Comparing Nutrients in 7 ounces Navel Oranges VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Navel Oranges	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	3.35% 97kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 8g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	49% 18.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oil-roasted Peanuts with Dalt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oil-roasted Peanuts with Dalt per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Navel Oranges have 73.9 times more Vitamin C than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.7 times more Vitamin B2, 32.5 times more Vitamin B3, 4.6 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 46.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Oil-roasted Peanuts with Salt 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 Oil-roasted Peanuts with Dalt:

• 7 ounces of Navel Oranges have 59.3 times more Water than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.4 times more Calcium, 13.7 times more Copper, 11.7 times more Iron, 16 times more Magnesium, 63.6 times more Manganese, 17.3 times more Phosphorus, 4.4 times more Potassium, more Selenium, 320 times more Sodium and 41 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 2 times more Sugars and 28.1 times more Fructose than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 12.2 times more Energy, 350 times more Fat, 509.1 times more Saturated Fat, 4.2 times more Omega 3, 657.1 times more Omega 6, 4.3 times more Fiber and 30.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oil-roasted Peanuts with Dalt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein