Comparing Nutrients in 5 ounces Fresh Orange juice VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Fresh Orange juice	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	39% 50.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	18% 13g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	34% 0.44mg	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	10.6% 42.5μg	21.3% 85μg	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	78.7% 71mg	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	0.38% 0.057mg	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	91% 0.82mg	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	3.54% 0.28mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	91% 2.1mg	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	3.44% 24mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Low Fat Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Low Fat Peanut Butter:

• 5 ounces of Fresh Orange juice have more Vitamin C than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 3 times more Vitamin B1, 2 times more Vitamin B2, 36.5 times more Vitamin B3, 5.6 times more Vitamin B5, 7.8 times more Vitamin B6, 2 times more Vitamin B9 and 226 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Low Fat Peanut Butter:

• 5 ounces of Fresh Orange juice have 73.6 times more Water than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 3.2 times more Calcium, 13.2 times more Copper, 9.5 times more Iron, 15.5 times more Magnesium, 105.4 times more Manganese, 21.7 times more Phosphorus, 3.3 times more Potassium, 75 times more Selenium, 540 times more Sodium and 56 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Reduced Fat Peanut Butter contain 11.6 times more Energy, 170 times more Fat, 240 times more Saturated Fat, 4.7 times more Omega 3, 314.8 times more Omega 6, 3.4 times more Carbohydrate, 26 times more Fiber and 37 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Low Fat Peanut Butter offer comparable quantities of Sugars per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein