Comparing Nutrients in 100 calories Dried Butternuts VS Valencia Oranges

Weight per 100 calories

• Dried Butternuts: 16.3g
• Valencia Oranges: 204g

Dried Butternuts have 12.5 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Dried Butternuts or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dried Butternuts	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.5% 1.97g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.02% 0.77g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.27% 4.07g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.11% 0.98μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.063mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.86% 0.024mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.07% 0.17mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.07% 0.1mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.04% 0.092mg	9.9% 0.13mg	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	2.7% 10.8μg	20% 79.6μg	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	0.58% 0.52mg	110% 99mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.87% 8.66mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	8.17% 0.074mg	8.4% 0.076mg	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	8.2% 0.66mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	9.22% 38.7mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	2.04% 0.047mg	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	10.4% 73mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	2.02% 68.8mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.65% 0.51mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.015% 0.55g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Butternuts vs Valencia Oranges:

• Raw Valencia Oranges contain 25 times more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 4.9 times more Vitamin B5, 1.4 times more Vitamin B6, 7.4 times more Vitamin B9 and 189.3 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Butternuts vs Valencia Oranges:

• Dried Butternuts have 3.6 times more Iron, 1.9 times more Magnesium, 22.8 times more Manganese, 2.1 times more Phosphorus and 4.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.4 times more Calcium, 5.3 times more Potassium and 322.9 times more Water than Dried Butternuts.
• Both Dried Butternuts and Raw Valencia Oranges have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Butternuts have 15.2 times more Fat, 43.6 times more Omega 3, 61.4 times more Omega 6 and 1.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12.3 times more Carbohydrate and 6.6 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
• Both Dried Butternuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.