Comparing Nutrients in 100 grams Navel Oranges VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Navel Oranges	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	1.7% 49kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	23.8% 7.6g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	81.5% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	11.6% 8.4g	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	3.1% 2.25g	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	% 1.97g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 4.2g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	21% 8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	8.54% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	85.6% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	32% 0.42mg	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	8.5% 34μg	23% 92μg	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	65.7% 59mg	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% 0.15mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	64.2% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	1.63% 0.13mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	78.3% 1.8mg	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	3.3% 23mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	22% 745mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.031% 1.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Chunk Style Peanut Butter per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Chunk Style Peanut Butter:

• 100 grams of Navel Oranges have more Vitamin C than Chunk Style Peanut Butter.
• While 100 g of Chunk Style Peanut Butter contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 32.2 times more Vitamin B3, 4.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 42 times more Vitamin E than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E
• 100 grams of Chunk Style Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Chunk Style Peanut Butter:

• 100 grams of Navel Oranges have 75.4 times more Water than Chunk Style Peanut Butter.
• While 100 g of Chunk Style Peanut Butter contain 14.8 times more Copper, 14.6 times more Iron, 14.5 times more Magnesium, 62.1 times more Manganese, 13.9 times more Phosphorus, 4.5 times more Potassium, more Selenium and 34.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Chunk Style Peanut Butter contain similar levels of Calcium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have more Fructose than Chunk Style Peanut Butter.
• While 100 g of Chunk Style Peanut Butter contain 12 times more Energy, 332.9 times more Fat, 447.5 times more Saturated Fat, 8.7 times more Omega 3, 602.3 times more Omega 6, 1.7 times more Carbohydrate, 3.6 times more Fiber and 26.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Chunk Style Peanut Butter offer comparable quantities of Sugars per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein