Comparing Nutrients in 7 ounces Oil-roasted Virginia Peanuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Oranges	7%	2%	91%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Oranges	Recommended Dietary Allowance
Energy	39.6% 1147kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	25.6% 18.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46.5% 17.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	92% 51.3g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	9.16% 0.12mg	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	62% 248μg	15% 59.5μg	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	117% 106mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Oranges	Recommended Dietary Allowance
Calcium	17% 171mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	9.92% 0.089mg	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	41.4% 3.3mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	2.16% 0.05mg	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	143% 1004mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil-roasted Virginia Peanuts vs Oranges:

• Oil-roasted Virginia Peanuts have 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 52.1 times more Vitamin B3, 5.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil-roasted Virginia Peanuts vs Oranges:

• Oil-roasted Virginia Peanuts have 2.2 times more Calcium, 28.3 times more Copper, 16.7 times more Iron, 18.8 times more Magnesium, 80.3 times more Manganese, 36.1 times more Phosphorus, 3.6 times more Potassium, 15 times more Selenium and 94.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 40 times more Water than Oil-roasted Virginia Peanuts.

Comparison of macro-nutrients per 7 ounces:

• Oil-roasted Virginia Peanuts have 12.3 times more Energy, 405.2 times more Fat, 423 times more Saturated Fat, 2.7 times more Omega 3, 813.3 times more Omega 6, 1.7 times more Carbohydrate, 3.7 times more Fiber and 27.5 times more Protein than Raw Oranges.
• Both Oil-roasted Virginia Peanuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.