Comparing Nutrients in 14 ounces Boiled Butterbur VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Butterbur	9%	2%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Butterbur	Valencia Oranges	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	36.3% 47g	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	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Butterbur	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	19.2% 0.25mg	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	3.97% 16μg	38.7% 155μg	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	83.3% 75mg	214% 192mg	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

	Boiled Butterbur	Valencia Oranges	Recommended Dietary Allowance
Calcium	23.4% 234mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	16.3% 0.15mg	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	4.96% 0.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	3.97% 0.091mg	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	3.97% 27.8mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	41.3% 1405mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10.4% 384g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Butterbur vs Valencia Oranges:

• Raw Valencia Oranges contain 12 times more Vitamin A, 8.7 times more Vitamin B1, 4 times more Vitamin B2, 2.7 times more Vitamin B3, 13.9 times more Vitamin B5, 9.8 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Butterbur.
• Both Boiled and Drained Butterbur and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled and Drained Butterbur as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Butterbur vs Valencia Oranges:

• Boiled and Drained Butterbur has 1.5 times more Calcium, 1.6 times more Copper, 6.8 times more Manganese and 2 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Phosphorus than Boiled and Drained Butterbur.
• Both Boiled and Drained Butterbur and Raw Valencia Oranges have similar amounts of Iron, Magnesium and Water per 14 oz.
• Both Boiled and Drained Butterbur as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 6.1 times more Energy, 5.5 times more Carbohydrate and 4.5 times more Protein than Boiled and Drained Butterbur.
• Both Boiled and Drained Butterbur as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.