Comparing Nutrients in 100 grams Navel Oranges VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peanuts	17%	73%	10%

Macro Nutrients

	Navel Oranges	Peanuts	Recommended Dietary Allowance
Energy	1.7% 49kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	50.8% 49.2g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	19.6% 6.28g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	92% 15.6g	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	12.4% 16g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	6.5% 4.7g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peanuts	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	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	26.8% 0.35mg	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	60% 240μg	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	55.5% 8.33mg	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

	Navel Oranges	Peanuts	Recommended Dietary Allowance
Calcium	4.3% 43mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	127% 1.14mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	84% 1.93mg	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	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	20.7% 705mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.18% 6.5g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Raw Peanuts.
• While Raw Peanuts contain 9.4 times more Vitamin B1, 2.6 times more Vitamin B2, 28.4 times more Vitamin B3, 6.8 times more Vitamin B5, 4.4 times more Vitamin B6, 7.1 times more Vitamin B9 and 55.5 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Peanuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Peanuts:

• Raw Navel Oranges have 13.2 times more Water than Raw Peanuts.
• While Raw Peanuts contain 2.1 times more Calcium, 29.3 times more Copper, 35.2 times more Iron, 15.3 times more Magnesium, 66.7 times more Manganese, 16.3 times more Phosphorus, 4.2 times more Potassium, more Selenium, 18 times more Sodium and 40.9 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 1.8 times more Sugars than Raw Peanuts.
• While Raw Peanuts contain 11.6 times more Energy, 328.3 times more Fat, 369.4 times more Saturated Fat, 676.3 times more Omega 6, 1.3 times more Carbohydrate, 3.9 times more Fiber and 28.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.