Comparing Nutrients in 1 pound Canned Orange Juice VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Canned Orange Juice	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	7.35% 213kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	61% 79g	130g per day for Men 19-50 years
Sugars	55% 39.7g	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	15.2% 11g	NA	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	106% 40.4g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	89.3% 1.16mg	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	27.2% 109μg	143% 572μg	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	152% 137mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	333% 3mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	464% 10.7mg	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	11% 77mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.22% 8.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oil-roasted Spanish Peanuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Oil-roasted Spanish Peanuts:

• 1 pound of Canned Orange Juice has more Vitamin C than Oil-roasted Spanish Peanuts.
• While 1 lb of Oil-roasted Spanish Peanuts contains 8.1 times more Vitamin B1, 4 times more Vitamin B2, 74.3 times more Vitamin B3, 7.7 times more Vitamin B5, 8.3 times more Vitamin B6 and 5.3 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Oil-roasted Spanish Peanuts:

• 1 pound of Canned Orange Juice has 49.3 times more Water than Oil-roasted Spanish Peanuts.
• While 1 lb of Oil-roasted Spanish Peanuts contains 10 times more Calcium, 30 times more Copper, 22.8 times more Iron, 16.8 times more Magnesium, 112.1 times more Manganese, 22.8 times more Phosphorus, 4.2 times more Potassium, 75 times more Selenium and 50 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil-roasted Spanish Peanuts contains 12.3 times more Energy, 326.9 times more Fat, 419.7 times more Saturated Fat, 629.5 times more Omega 6, 1.6 times more Carbohydrate, 29.7 times more Fiber and 41.2 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3 in one pound.