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Comparing Nutrients in 14 ounces Dried BeechnutsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Valencia Oranges
8%
5%
87%
14 oz ▼

Macro Nutrients

79%2286kcal
Energy
6.7%194kcal
2286 kcalvs194 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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205%198g
Fat
1.23%1.2g
198 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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71%22.7g
Saturated Fat
0.43%0.14g
22.7 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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422%6.75g
Omega 3
3.97%0.064g
6.75 gvs0.064 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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429%73g
Omega 6
1.03%0.17g
73 gvs0.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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102%133g
Carbohydrate
36.3%47g
133 gvs47 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
26%9.92g
NA gvs9.92 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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44%24.6g
Protein
7.37%4.13g
24.6 gvs4.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
5.3%47.6μg
RAE, retinol activity equivalents
0 μgvs47.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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101%1.2mg
Vitamin B1
28.8%0.35mg
Thiamine
1.2 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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113%1.47mg
Vitamin B2
12.2%0.16mg
Riboflavin
1.47 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.8%3.5mg
Vitamin B3
6.8%1.1mg
Niacin, nicotinic acid, niacinamide
3.5 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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73.4%3.67mg
Vitamin B5
20%0.99mg
Pantothenic acid
3.67 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
209%2.7mg
Vitamin B6
19.2%0.25mg
Pyridoxine
2.7 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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112%448μg
Vitamin B9
38.7%155μg
Folates and Folic Acid
448 μgvs155 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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68.4%61.5mg
Vitamin C
214%192mg
Ascorbic acid
61.5 mgvs192 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.4%3.97mg
Calcium
16%159mg
3.97 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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295%2.66mg
Copper
16.3%0.15mg
2.66 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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122%9.76mg
Iron
4.47%0.36mg
9.76 mgvs0.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
9.45%39.7mg
0 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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231%5.32mg
Manganese
3.97%0.091mg
5.32 mgvs0.091 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0%0mg
Phosphorus
9.64%67.5mg
0 mgvs67.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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119%4036mg
Potassium
21%710mg
4036 mgvs710 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10%151mg
Sodium
0%0mg
151 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.43mg
Zinc
2.16%0.24mg
1.43 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.71%26g
Water
9.26%343g
26 gvs343 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Valencia Oranges:
Comparing minerals per 14 ounces for Dried Beechnuts vs Valencia Oranges:
Comparison of macro-nutrients per 14 ounces:



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