Comparing Nutrients in 100 grams Navel Oranges VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Navel Oranges	Peanut Spread	Recommended Dietary Allowance
Energy	1.7% 49kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	95% 16g	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	11% 14.2g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	8.76% 6.35g	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	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peanut Spread	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	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	36.2% 0.47mg	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	36% 144μg	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	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peanut Spread	Recommended Dietary Allowance
Calcium	4.3% 43mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	84.4% 0.76mg	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	1.63% 0.13mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	86% 1.98mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.052% 1.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peanut Spread per 100 g

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

Lets compare vitamin content per 100 grams of Navel Oranges vs Peanut Spread:

• 100 grams of Navel Oranges have more Vitamin C than Peanut Spread.
• While 100 g of Low Sugar Peanut Spread contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 38.6 times more Vitamin B3, 4.7 times more Vitamin B5, 6 times more Vitamin B6, 4.2 times more Vitamin B9 and 53.7 times more Vitamin E than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E
• 100 grams of Peanut Spread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Low Sugar Peanut Spread 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 Peanut Spread:

• 100 grams of Navel Oranges have 44.5 times more Water than Peanut Spread.
• While 100 g of Low Sugar Peanut Spread contain 1.7 times more Calcium, 19.5 times more Copper, 21.8 times more Iron, 14.9 times more Magnesium, 68.2 times more Manganese, 15.2 times more Phosphorus, 4.9 times more Potassium, more Selenium, 292 times more Sodium and 43.9 times more Zinc than Raw Navel Oranges.
• 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 1.3 times more Sugars than Peanut Spread.
• While 100 g of Low Sugar Peanut Spread contain 13.3 times more Energy, 365.9 times more Fat, 601.2 times more Saturated Fat, 10.1 times more Omega 3, 703.3 times more Omega 6, 3.5 times more Fiber and 27.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Peanut Spread offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein