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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Dry-roasted Peanuts have 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 Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain more Vitamin C than Dry-roasted Peanuts, no salt.
• 14 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Dry-roasted Peanuts, no salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Dry-roasted Peanuts have 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 Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 48.5 times more Water than Dry-roasted Peanuts, no salt.
• 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 Dry-roasted Peanuts have 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 Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.8 times more Sugars and more Fructose than Dry-roasted Peanuts, no salt.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Dry-roasted Peanuts, no salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in 14 ounces.