Comparing Nutrients in 14 ounces Canned Orange Juice VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Canned Orange Juice	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	6.43% 187kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	65% 84.4g	130g per day for Men 19-50 years
Sugars	48% 34.8g	27% 19.4g	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	13.3% 9.64g	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	% 9g	% 0g	g per day for Men 19-50 years
Sucrose	% 16g	% 19.4g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	142% 1.85mg	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	24% 95μg	96% 385μg	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	133% 119mg	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	5.3% 0.79mg	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	308% 7.1mg	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	9.64% 67.5mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	100% 11mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Dry-roasted Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Dry-roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Dry-roasted Peanuts:

• 14 ounces of Canned Orange Juice have more Vitamin C than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 3.9 times more Vitamin B1, 9.4 times more Vitamin B2, 71.4 times more Vitamin B3, 5.6 times more Vitamin B5, 15 times more Vitamin B6, 4 times more Vitamin B9 and 24.7 times more Vitamin E than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 14 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Dry-roasted Peanuts:

• 14 ounces of Canned Orange Juice have 48.5 times more Water than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 5.8 times more Calcium, 19.5 times more Copper, 15.8 times more Iron, 17.8 times more Magnesium, 85 times more Manganese, 21.4 times more Phosphorus, 3.4 times more Potassium, 93 times more Selenium and 69.3 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 1.8 times more Sugars and more Fructose than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 12.5 times more Energy, 331.1 times more Fat, 429.1 times more Saturated Fat, 359.8 times more Omega 6, 1.9 times more Carbohydrate, 28 times more Fiber and 35.8 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in 14 ounces.