Comparing Nutrients in 14 ounces Dried Beechnuts VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dried Beechnuts	Florida Oranges	Recommended Dietary Allowance
Energy	79% 2286kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	44% 24.6g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	15.6% 0.2mg	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	112% 448μg	17% 67.5μg	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	68.4% 61.5mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Florida Oranges	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	17% 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	122% 9.76mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	4.14% 0.095mg	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	0% 0mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.71% 26g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Florida Oranges:

• Dried Beechnuts have 3 times more Vitamin B1, 9.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 13.4 times more Vitamin B6 and 6.6 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and 2.9 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dried Beechnuts vs Florida Oranges:

• Dried Beechnuts have 17.2 times more Copper, 27.3 times more Iron, 55.9 times more Manganese, 6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 43 times more Calcium, more Magnesium, more Phosphorus and 13.2 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Beechnuts have 12.5 times more Energy, 238.1 times more Fat, 228.8 times more Saturated Fat, 154.5 times more Omega 3, 593.2 times more Omega 6, 2.9 times more Carbohydrate and 8.9 times more Protein than Raw Florida Oranges.
• Both Dried Beechnuts as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.