Comparing Nutrients in 100 grams Oranges VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Oranges	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	1.62% 47kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	58% 56g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	17% 22.3g	130g per day for Men 19-50 years
Sugars	13% 9.35g	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	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	6.3% 2.4g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	14% 0.18mg	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	7.5% 30μg	14% 56μg	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	59% 53.2mg	0.56% 0.5mg	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	1.2% 0.18mg	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

	Oranges	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	4% 40mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	199% 1.8mg	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	1.25% 0.1mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	67.3% 1.55mg	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	2% 14mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.085% 3.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Oranges have 11 times more Vitamin A and 106.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 5.8 times more Vitamin B1, 12.2 times more Vitamin B2, 7 times more Vitamin B3, 3.8 times more Vitamin B5, 3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Oranges have 27.5 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.7 times more Calcium, 39.9 times more Copper, 25.7 times more Iron, 25.1 times more Magnesium, 61.9 times more Manganese, 32.1 times more Phosphorus, 3 times more Potassium and 66.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Mixed Nuts no Salt and Peanuts contain 13.1 times more Energy, 468.1 times more Fat, 605.8 times more Saturated Fat, 35.6 times more Omega 3, 618.7 times more Omega 6, 1.9 times more Carbohydrate, 2.3 times more Fiber and 16.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.