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Comparing Nutrients in 14 ounces OrangesVS Brazilnuts

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Brazilnuts
8%
85%
7%
14 oz ▼

Macro Nutrients

6.43%187kcal
Energy
90%2616kcal
187 kcalvs2616 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g
Fat
275%266g
0.48 gvs266 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g
Saturated Fat
200%64g
0.06 gvs64 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g
Omega 3
8.93%0.14g
0.028 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.42%0.071g
Omega 6
569%97g
0.071 gvs97 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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36%46.6g
Carbohydrate
36%46.6g
46.6 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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51%37g
Sugars
12.8%9.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
37 gvs9.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%9.25g
NA gvs9.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g
Fiber
78.3%29.8g
9.53 gvs29.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g
Protein
101%57g
3.73 gvs57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

4.85%43.7μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
43.7 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg
Vitamin B1
204%2.45mg
Thiamine
0.35 mgvs2.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg
Vitamin B2
10.7%0.14mg
Riboflavin
0.16 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7%1.1mg
Vitamin B3
7.3%1.17mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs1.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg
Vitamin B5
14.6%0.73mg
Pantothenic acid
0.99 mgvs0.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.3%0.24mg
Vitamin B6
31%0.4mg
Pyridoxine
0.24 mgvs0.4 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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29.8%119μg
Vitamin B9
22%87.3μg
Folates and Folic Acid
119 μgvs87.3 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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235%211mg
Vitamin C
3.1%2.78mg
Ascorbic acid
211 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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4.76%0.71mg
Vitamin E
149%22.4mg
Tocopherols and Tocotrienols
0.71 mgvs22.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
63.5%635mg
159 mgvs635 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg
Copper
769%6.9mg
0.18 mgvs6.9 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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4.96%0.4mg
Iron
121%9.64mg
0.4 mgvs9.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg
Magnesium
355%1492mg
39.7 mgvs1492 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.3%0.099mg
Manganese
211%4.85mg
0.099 mgvs4.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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7.94%55.6mg
Phosphorus
411%2877mg
55.6 mgvs2877 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%718mg
Potassium
77%2616mg
718 mgvs2616 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg
Selenium
13834%7608μg
2 μgvs7608 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.79%12mg
0 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg
Zinc
146%16mg
0.28 mgvs16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g
Water
0.37%13.6g
344 gvs13.6 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 Oranges vs Brazilnuts:
Comparing minerals per 14 ounces for Oranges vs Brazilnuts:
Comparison of macro-nutrients per 14 ounces:



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