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

Macros Ratio

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

Macro Nutrients

	Low Fat Peanut Butter	Navel Oranges	Recommended Dietary Allowance
Energy	35.6% 1032kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	19% 25g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	23.3% 17g	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	NA	6.16% 4.47g	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	27% 10.3g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	92% 51.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Navel 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	44.7% 0.54mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	12% 0.16mg	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	29.8% 119μg	17% 67.5μg	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	130% 117mg	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	120% 18mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Navel Oranges	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	8.6% 0.077mg	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	47% 3.77mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	2.5% 0.058mg	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	105% 732mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.6% 171g	3700g per day for Men 19-50 years

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

• Reduced Fat Peanut Butter has 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.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Raw Navel Oranges have similar amounts of Vitamin B2 per 7 oz.
• Both Reduced Fat Peanut Butter as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Low Fat Peanut Butter vs Navel Oranges:

• Reduced Fat Peanut Butter has 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.
• While Raw Navel Oranges contain 71.6 times more Water than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Raw Navel Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Reduced Fat Peanut Butter has 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 Reduced Fat Peanut Butter and Raw Navel Oranges have similar amounts of Sugars per 7 oz.
• Both Reduced Fat Peanut Butter as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.