Comparing Nutrients in 7 ounces Peanut Butter VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Peanut Butter	Valencia Oranges	Recommended Dietary Allowance
Energy	40.2% 1167kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	18% 23.6g	130g per day for Men 19-50 years
Sugars	17.8% 13g	NA	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	0% 0g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	9.6% 0.13mg	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	17.4% 69.5μg	19.3% 77.4μg	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	0% 0mg	107% 96mg	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	78.6% 11.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	8.16% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	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	53.6% 4.3mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	2% 0.046mg	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	95% 665mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	NA	55μg per day for Men 19-50 years
Sodium	63% 945mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanut Butter vs Valencia Oranges:

• Smooth Peanut Butter has 1.2 times more Vitamin B1, 2.6 times more Vitamin B2, 48 times more Vitamin B3, 4.2 times more Vitamin B5 and 8.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw Valencia Oranges have similar amounts of Vitamin B9 per 7 oz.
• Both Smooth Peanut Butter as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Peanut Butter vs Valencia Oranges:

• Smooth Peanut Butter has 1.4 times more Calcium, 15.4 times more Copper, 24 times more Iron, 17.9 times more Magnesium, 59.2 times more Manganese, 19.7 times more Phosphorus, 3.3 times more Potassium, more Sodium and 44.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 55.7 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• Smooth Peanut Butter has 12 times more Energy, 165.1 times more Fat, 272 times more Saturated Fat, 2.4 times more Omega 3, 256.4 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Fiber and 21.1 times more Protein than Raw Valencia Oranges.
• Both Smooth Peanut Butter as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.