Comparing Nutrients in 14 ounces Oranges VS Peanut Flavor Canned Meal Supplement Drink

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	6.43% 187kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	45% 58.5g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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% 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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	164% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	165% 2.14mg	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	29.8% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87.6% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	16% 159mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.2% 0.12mg	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	4.96% 0.4mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	12.3% 0.28mg	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	7.94% 55.6mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.34% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Peanut Flavor Canned Meal Supplement Drink:

• Raw Oranges have 76 times more Vitamin C and 2 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• While Peanut Flavor Canned Meal Supplement Drink contains 4.9 times more Vitamin B1, 32.5 times more Vitamin B2, 23.4 times more Vitamin B3, 6.8 times more Vitamin B5, 9 times more Vitamin B6 and more Vitamin B12 than Raw Oranges.

Comparing minerals per 14 ounces for Oranges vs Peanut Flavor Canned Meal Supplement Drink:

• Raw Oranges have 1.5 times more Copper than Peanut Flavor Canned Meal Supplement Drink.
• While Peanut Flavor Canned Meal Supplement Drink contains 2.8 times more Calcium, 22 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 7.9 times more Phosphorus, more Sodium and 6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Peanut Flavor Canned Meal Supplement Drink have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Peanut Flavor Canned Meal Supplement Drink contains 2.1 times more Energy, 25.6 times more Fat, 38.1 times more Saturated Fat, 9.6 times more Omega 6, 1.3 times more Carbohydrate and 3.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Omega 3, Glucose and Sucrose in 14 oz.