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

Weight per 100 calories

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

Dry-roasted Peanuts have 9.3 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 100 calories of Dry-roasted Peanuts have 3.1 times more Vitamin B3 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 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, no salt.
• 100 calories of Dry-roasted Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dry-roasted Peanuts, no salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

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

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

Comparison of macro-nutrients per 100 calories:

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