Comparing Nutrients in 7 ounces Canned Orange Juice VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

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

Macro Nutrients

	Canned Orange Juice	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	39% 0.51mg	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	12% 47.6μg	62.5% 250μg	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	66.4% 59.7mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	203% 4.67mg	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	4.8% 33.7mg	110% 768mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.095% 3.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oil-roasted Spanish Peanuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Oil-roasted Spanish Peanuts with Salt:

• 7 ounces of Canned Orange Juice have more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 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.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Oil-roasted Spanish Peanuts with Salt:

• 7 ounces of Canned Orange Juice have 49.3 times more Water than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 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, 108.3 times more Sodium and 50 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Spanish Peanuts with Salt contain 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.
• 7 ounces 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 with Salt provide inadequate amounts of Omega 3 in seven ounces.