Comparing Nutrients in 300 calories Fresh Orange juice VS Peanuts

Weight per 300 calories

• Fresh Orange juice: 667g
• Peanuts: 53g

Raw Peanuts have 12.6 times more energy per unit of mass than Raw Orange juice, which is very high in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Peanuts?

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	0.099% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	77.2% 56g	3.44% 2.5g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	12% 4.5g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Peanuts	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	14% 0.18mg	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	50% 200μg	31.7% 127μg	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	370% 333mg	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	1.78% 0.27mg	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Peanuts	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	67.3% 0.61mg	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	16.7% 1.33mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	44.5% 1.02mg	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	16% 113mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	6.93% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	16% 589g	0.093% 3.44g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Peanuts?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Peanuts:

• 300 calories of Fresh Orange juice have more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Peanuts.
• While 300 kcal of Raw Peanuts contain 2.4 times more Vitamin B3 and 16.5 times more Vitamin E than Raw Orange juice.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• 300 calories of Peanuts have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Orange juice as well as Raw Peanuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Peanuts:

• 300 calories of Fresh Orange juice have 1.5 times more Calcium, 3.6 times more Potassium and 171.2 times more Water than Peanuts.
• While 300 kcal of Raw Peanuts contain 2.1 times more Copper, 1.8 times more Iron, 11 times more Manganese, 1.8 times more Phosphorus, 5.7 times more Selenium and 5.2 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Peanuts contain similar levels of Magnesium per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 300 calories of Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 8.1 times more Carbohydrate and 22.4 times more Sugars than Peanuts.
• While 300 kcal of Raw Peanuts contain 19.5 times more Fat, 20.8 times more Saturated Fat, 42.6 times more Omega 6, 3.4 times more Fiber and 2.9 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Peanuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 6 and Fiber
• Both Raw Orange juice as well as Raw Peanuts provide inadequate amounts of Omega 3 in 300 calories.