Comparing Nutrients in 100 calories Oranges with Peel VS Dry-roasted Peanuts

Weight per 100 calories

• Oranges with Peel: 159g
• Dry-roasted Peanuts: 17g

Dry-roasted Peanuts, no salt have 9.3 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Dry-roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Oranges with Peel	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	9.74% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	2.16% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	6.1% 0.079mg	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	12% 47.6μg	4.13% 16.5μg	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	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.6% 0.84mg	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

	Oranges with Peel	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	11% 111mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	8.1% 0.073mg	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	16% 1.27mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	NA	13.2% 0.3mg	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	5% 35mg	8.83% 62mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.068% 1.02mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.008% 0.31g	3700g per day for Men 19-50 years

Oranges With Peel VS Dry-roasted Peanuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Dry-roasted Peanuts?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Dry-roasted Peanuts:

• 100 calories of Oranges with Peel have more Vitamin A, 6.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Dry-roasted Peanuts.
• While 100 kcal of Dry-roasted Peanuts, no salt contain 3.1 times more Vitamin B3 than Raw Oranges with Peel .
• 100 calories of Dry-roasted Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Dry-roasted Peanuts:

• 100 calories of Oranges with Peel have 11.2 times more Calcium, 1.2 times more Copper, 4.7 times more Iron, 2.9 times more Potassium and 423.7 times more Water than Dry-roasted Peanuts.
• While 100 kcal of Dry-roasted Peanuts, no salt contain 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Selenium and 2.7 times more Zinc than Raw Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Dry-roasted Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 6.8 times more Carbohydrate and 5 times more Fiber than Dry-roasted Peanuts.
• While 100 kcal of Dry-roasted Peanuts, no salt contain 17.8 times more Fat, 23.7 times more Saturated Fat, 23.7 times more Omega 6 and 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Dry-roasted Peanuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in 100 calories.