Comparing Nutrients in 14 ounces Oil-Roasted Peanuts VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Oil-Roasted Peanuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	82% 2377kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	0.68% 0.12g	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	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	23% 16.6g	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 16g	% 16.4g	g per day for Men 19-50 years
Fiber	98% 37.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	199% 111g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	12.2% 0.16mg	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	29.8% 119μg	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	220% 198mg	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	1.06% 0.16mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	24.2% 242mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	19.4% 0.17mg	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	75.4% 6.03mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	2.4% 0.056mg	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	23.3% 794mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil-Roasted Peanuts versus 14 oz of Fresh 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 Fresh Orange juice:

• 14 ounces of Oil-Roasted Peanuts have 3 times more Vitamin B2, 34.6 times more Vitamin B3, 6.3 times more Vitamin B5, 11.5 times more Vitamin B6, 4 times more Vitamin B9 and 172.8 times more Vitamin E than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 62.5 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Fresh Orange juice provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Oil-Roasted Peanuts no Salt as well as Raw 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 Fresh Orange juice:

• 14 ounces of Oil-Roasted Peanuts have 5.5 times more Calcium, 12.1 times more Copper, 7.6 times more Iron, 16 times more Magnesium, 131.8 times more Manganese, 23.4 times more Phosphorus, 3.6 times more Potassium, 33 times more Selenium and 65.6 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 60.9 times more Water than Oil-Roasted Peanuts no Salt.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-Roasted Peanuts have 13.3 times more Energy, 262.5 times more Fat, 361.9 times more Saturated Fat, 3.5 times more Omega 3, 520.8 times more Omega 6, 1.5 times more Carbohydrate, 47 times more Fiber and 40 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2 times more Sugars and 26.5 times more Fructose than Oil-Roasted Peanuts no Salt.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein