Comparing Nutrients in 100 grams Oranges with Peel VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Oranges with Peel	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	2.17% 63kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	NA	5.77% 4.18g	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	0.11% 0.08g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 4.03g	g per day for Men 19-50 years
Fiber	12% 4.5g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	35.5% 0.46mg	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	30% 120μg	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	79% 71mg	0.89% 0.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	7% 70mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	59.2% 0.53mg	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	10% 0.8mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	NA	80.2% 1.85mg	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	3.14% 22mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.039% 1.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Oil-Roasted Peanuts per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Oil-Roasted Peanuts:

• 100 grams of Oranges with Peel have 88.8 times more Vitamin C than Oil-Roasted Peanuts.
• While 100 g of Oil-Roasted Peanuts no Salt contain 1.8 times more Vitamin B2, 27.7 times more Vitamin B3, 3.6 times more Vitamin B5, 5 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Oil-Roasted Peanuts provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Oil-Roasted Peanuts:

• 100 grams of Oranges with Peel have 56.8 times more Water than Oil-Roasted Peanuts.
• While 100 g of Oil-Roasted Peanuts no Salt contain 9.4 times more Copper, 1.9 times more Iron, 12.6 times more Magnesium, 18 times more Phosphorus, 3.7 times more Potassium, 4.7 times more Selenium and 29.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oil-Roasted Peanuts contain similar levels of Calcium per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Oil-Roasted Peanuts no Salt contain 9.5 times more Energy, 175 times more Fat, 248.2 times more Saturated Fat, 2.4 times more Omega 3, 343.3 times more Omega 6, 2.1 times more Fiber and 21.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Oil-Roasted Peanuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6