Comparing Nutrients in 1 pound Canned Orange Juice VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Canned Orange Juice	Valencia Peanuts	Recommended Dietary Allowance
Energy	7.35% 213kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	222% 216g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	104% 33.2g	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	440% 74.8g	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	73% 95g	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	104% 39.5g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	203% 114g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Valencia 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	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	365% 58.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	119% 1.54mg	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	279% 1116μg	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	Valencia Peanuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	590% 5.3mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	390% 9mg	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	218% 1524mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	138% 15mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Valencia Peanuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Valencia Peanuts:

• 1 pound of Canned Orange Juice has more Vitamin C than Valencia Peanuts.
• While 1 lb of Raw Valencia Peanuts contains 16.4 times more Vitamin B1, 14.3 times more Vitamin B2, 64.1 times more Vitamin B3, 10.1 times more Vitamin B5, 11 times more Vitamin B6 and 10.3 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 Valencia Peanuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Valencia 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 Valencia Peanuts:

• 1 pound of Canned Orange Juice has 20.6 times more Water than Valencia Peanuts.
• While 1 lb of Raw Valencia Peanuts contains 6.2 times more Calcium, 53.2 times more Copper, 20.9 times more Iron, 18.4 times more Magnesium, 94.3 times more Manganese, 19.8 times more Phosphorus, 1.8 times more Potassium, 73 times more Selenium and 83.5 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 Raw Valencia Peanuts contains 12.1 times more Energy, 317.2 times more Fat, 407.2 times more Saturated Fat, 610.7 times more Omega 6, 1.9 times more Carbohydrate, 29 times more Fiber and 36.9 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 Raw Valencia Peanuts provide inadequate amounts of Omega 3 in one pound.