Comparing Nutrients in 14 ounces Oil-Roasted Peanuts VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Oil-Roasted Peanuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	82% 2377kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	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	46.6% 60.6g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	% 9g	g per day for Men 19-50 years
Sucrose	% 16g	% 16g	g per day for Men 19-50 years
Fiber	98% 37.3g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	199% 111g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Oil-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	28% 0.34mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	183% 27.4mg	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

	Oil-Roasted Peanuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	24.2% 242mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	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	75.4% 6.03mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	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	225% 1576mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	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	118% 13mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil-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 Oil-Roasted Peanuts vs Canned Orange Juice:

• 14 ounces of Oil-Roasted Peanuts have 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 68.8 times more Vitamin B3, 6.7 times more Vitamin B5, 14.9 times more Vitamin B6, 5 times more Vitamin B9 and 34.6 times more Vitamin E than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 37.6 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• 14 ounces of Oil-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 Oil-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 Oil-Roasted Peanuts vs Canned Orange Juice:

• 14 ounces of Oil-Roasted Peanuts have 6.1 times more Calcium, 24.2 times more Copper, 15.2 times more Iron, 17.6 times more Magnesium, 87.9 times more Manganese, 23.4 times more Phosphorus, 3.9 times more Potassium, 33 times more Selenium and 82 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 60.5 times more Water than Oil-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 Oil-Roasted Peanuts have 12.7 times more Energy, 350 times more Fat, 482.6 times more Saturated Fat, 5.4 times more Omega 3, 559.4 times more Omega 6, 1.4 times more Carbohydrate, 31.3 times more Fiber and 41.2 times more Protein than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 2.1 times more Sugars and 30.4 times more Fructose than Oil-Roasted Peanuts no Salt.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein