Comparing Nutrients in 14 ounces Dried Beechnuts VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Dried Beechnuts	Navel Oranges	Recommended Dietary Allowance
Energy	79% 2286kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	NA	23% 8.73g	38g per day for Men 19-50 years
Protein	44% 24.6g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel 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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	0.26% 3.97mg	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	9.22% 341g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 4.5 times more Vitamin B1, 7.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 8.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 3.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 14 oz.

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

• Dried Beechnuts have 17.2 times more Copper, 18.9 times more Iron, 46.2 times more Manganese, 6.1 times more Potassium, 38 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 43 times more Calcium, more Magnesium, more Phosphorus and 13 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Beechnuts have 11.8 times more Energy, 333.3 times more Fat, 336.4 times more Saturated Fat, 188.9 times more Omega 3, 799.6 times more Omega 6, 2.7 times more Carbohydrate and 6.8 times more Protein than Raw Navel Oranges.
• Both Dried Beechnuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.