Comparing Nutrients in 100 grams Oranges VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Oranges	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	1.62% 47kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	41% 6.95g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	13% 9.35g	3.4% 2.47g	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	23% 8.8g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	11.7% 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	7.5% 30μg	18.8% 75μg	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% 0mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	55.4% 0.5mg	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	44.5% 1.02mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	1.13% 41.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Boiled Peanuts with Salt:

• Raw Oranges have more Vitamin A and more Vitamin C than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 18.6 times more Vitamin B3, 3.3 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 22.8 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Oranges vs Boiled Peanuts with Salt:

• Raw Oranges have 2.1 times more Water than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.4 times more Calcium, 11.1 times more Copper, 10.1 times more Iron, 10.2 times more Magnesium, 40.9 times more Manganese, 14.1 times more Phosphorus, 8.8 times more Selenium, more Sodium and 26.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled Peanuts with Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 3.8 times more Sugars than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 6.8 times more Energy, 183.4 times more Fat, 203.7 times more Saturated Fat, 386.3 times more Omega 6, 1.8 times more Carbohydrate, 3.7 times more Fiber and 14.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.