Comparing Nutrients in 500 calories Oil-roasted Spanish Peanuts with SaltVS Oranges

Weight per 500 calories

Oil-roasted Spanish Peanuts with Salt

86.4g

Oranges

1064g

Oil-roasted Spanish Peanuts with Salt have 12.3 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Oil-roasted Spanish Peanuts with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Oil-roasted Spanish Peanuts with Salt

18%

71%

11%

Oranges

91%

500 kcal ▼

Macro Nutrients

Oil-roasted Spanish Peanuts with Saltvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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43.7%42.3g

Fat

1.3%1.28g

42.3 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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20.4%6.52g

Saturated Fat

0.5%0.16g

6.52 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.54%0.009g

Omega 3

4.65%0.074g

0.009 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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86.3%14.7g

Omega 6

1.13%0.19g

14.7 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.6%15g

Carbohydrate

96%125g

15 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.2%7.7g

Fiber

67%25.5g

7.7 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43%24g

Protein

18%10g

24 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oil-roasted Spanish Peanuts with Saltvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23%0.27mg

Vitamin B1

77%0.93mg

Thiamine

0.27 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.65%0.073mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.073 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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80.6%13mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

13 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.2 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B6

49%0.64mg

Pyridoxine

0.22 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.2%109μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

109 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oil-roasted Spanish Peanuts with Saltvs Oranges

8.64%86.4mg

Calcium

42.6%426mg

86.4 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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63.4%0.57mg

Copper

53%0.48mg

0.57 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.6%1.97mg

Iron

13.3%1.06mg

1.97 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.5%145mg

Magnesium

25.3%106mg

145 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg

Manganese

11.6%0.27mg

2.03 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.7%334mg

Phosphorus

21.3%149mg

334 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.7%670mg

Potassium

56.6%1926mg

670 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.8%6.48μg

Selenium

9.67%5.3μg

6.48 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25%374mg

Sodium

0%0mg

374 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.7%1.73mg

Zinc

6.77%0.74mg

1.73 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.042%1.54g

Water

25%923g

1.54 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oil-roasted Spanish Peanuts with Salt vs Oranges:

Oil-roasted Spanish Peanuts with Salt have 4.3 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 3.4 times more Vitamin B1, 5.8 times more Vitamin B2, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
Both Oil-roasted Spanish Peanuts with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil-roasted Spanish Peanuts with Salt vs Oranges:

Oil-roasted Spanish Peanuts with Salt have 1.9 times more Iron, 1.4 times more Magnesium, 7.6 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Selenium, more Sodium and 2.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 4.9 times more Calcium, 2.9 times more Potassium and 600.4 times more Water than Oil-roasted Spanish Peanuts with Salt.
Both Oil-roasted Spanish Peanuts with Salt and Raw Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Oil-roasted Spanish Peanuts with Salt have 33.2 times more Fat, 40.9 times more Saturated Fat, 76.6 times more Omega 6 and 2.4 times more Protein than Raw Oranges.
While Raw Oranges contain 8.3 times more Carbohydrate and 3.3 times more Fiber than Oil-roasted Spanish Peanuts with Salt.
Both Oil-roasted Spanish Peanuts with Salt and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Oil-roasted Spanish Peanuts with Salt as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oil-roasted Spanish Peanuts with SaltVS Valencia PeanutsOrangesVS Valencia PeanutsOil-roasted Spanish Peanuts with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Oil-roasted Spanish Peanuts with SaltVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Oil-roasted Spanish Peanuts with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: