Comparing Nutrients in 100 grams Oil Roasted Mixed Nuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oil Roasted Mixed Nuts	Valencia Oranges	Recommended Dietary Allowance
Energy	21% 607kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	9.15% 12g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	0.055% 0.04g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	32% 18g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	4.85% 0.063mg	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	26% 104μg	9.75% 39μg	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	0.67% 0.6mg	54% 48.5mg	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	51.2% 7.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	64.8% 5.18mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	1% 0.023mg	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	62% 433mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	NA	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Mixed Nuts vs Valencia Oranges:

• Lightly Salted Oil Roasted Mixed Nuts have 4.1 times more Vitamin B1, 8 times more Vitamin B2, 7.3 times more Vitamin B3, 2.4 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 80.8 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Mixed Nuts vs Valencia Oranges:

• Lightly Salted Oil Roasted Mixed Nuts have 3.3 times more Calcium, 45.4 times more Copper, 57.6 times more Iron, 27.5 times more Magnesium, 93.2 times more Manganese, 25.5 times more Phosphorus, 4 times more Potassium, more Sodium and 76.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 27.4 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 100 grams:

• Lightly Salted Oil Roasted Mixed Nuts have 12.4 times more Energy, 166.7 times more Fat, 204.1 times more Saturated Fat, 244.3 times more Omega 6, 2.1 times more Carbohydrate, 2.8 times more Fiber and 17.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.