Comparing Nutrients in 5 ounces Fresh Orange juice VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Fresh Orange juice	Peanut Spread	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	135% 23g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	16.4% 12g	12.4% 9g	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	29% 11g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Peanut Spread	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	51.4% 0.67mg	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	51% 204μg	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	76% 11.4mg	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	Peanut Spread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	120% 1.08mg	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	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	122% 2.8mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.074% 2.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Peanut Spread per 5 oz

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

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Peanut Spread:

• 5 ounces of Fresh Orange juice have more Vitamin C than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 41 times more Vitamin B3, 6.5 times more Vitamin B5, 11.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 201.5 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 5 ounces of Peanut Spread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Low Sugar Peanut Spread 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 Peanut Spread:

• 5 ounces of Fresh Orange juice have 45.8 times more Water than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 6.5 times more Calcium, 17.3 times more Copper, 14.2 times more Iron, 14.9 times more Magnesium, 141.4 times more Manganese, 20.6 times more Phosphorus, 4.1 times more Potassium, 91 times more Selenium, 292 times more Sodium and 70.2 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 ounces of Fresh Orange juice have 1.3 times more Sugars than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 14.4 times more Energy, 274.5 times more Fat, 425.8 times more Saturated Fat, 8.3 times more Omega 3, 557.8 times more Omega 6, 1.4 times more Carbohydrate, 39 times more Fiber and 35.4 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein