Comparing Nutrients in 1 kilogram 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	16.2% 470kcal	202% 5870kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	241% 77.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	571% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	164% 213g	130g per day for Men 19-50 years
Sugars	121% 87.6g	67.6% 49g	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	33.5% 24.3g	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	% 22.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 49g	g per day for Men 19-50 years
Fiber	7.9% 3g	221% 84g	38g per day for Men 19-50 years
Protein	12% 6.8g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	897% 144mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	358% 4.66mg	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	60% 240μg	243% 970μg	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	334% 301mg	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	13.3% 2mg	329% 49.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	10% 100mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	476% 4.3mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	777% 18mg	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	24.3% 170mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	186% 6340mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Dry-roasted Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Dry-roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Dry-roasted Peanuts:

• 1 kilogram of Canned Orange Juice has more Vitamin C than Dry-roasted Peanuts.
• While 1 kg of Dry-roasted Peanuts, no salt contains 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.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Dry-roasted Peanuts:

• 1 kilogram of Canned Orange Juice has 48.5 times more Water than Dry-roasted Peanuts.
• While 1 kg of Dry-roasted Peanuts, no salt contains 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.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 1.8 times more Sugars and more Fructose than Dry-roasted Peanuts.
• While 1 kg of Dry-roasted Peanuts, no salt contains 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.
• 1 kilogram 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 one kilogram.