Comparing Nutrients in 1 kilogram Dried Beechnuts VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Orange Peel	6%	2%	92%

Macro Nutrients

	Dried Beechnuts	Orange Peel	Recommended Dietary Allowance
Energy	199% 5760kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1063% 17g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	192% 250g	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	279% 106g	38g per day for Men 19-50 years
Protein	111% 62g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	135% 1.76mg	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	283% 1130μg	75% 300μg	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	172% 155mg	1511% 1360mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.7% 2.5mg	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

	Dried Beechnuts	Orange Peel	Recommended Dietary Allowance
Calcium	1% 10mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	102% 0.92mg	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	308% 24.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	NA	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Orange Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Orange Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Orange Peel:

• 1 kilogram of Dried Beechnuts has 2.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.8 times more Vitamin B9 than Orange Peel.
• While 1 kg of Raw Orange Peel contains more Vitamin A and 8.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Orange Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Orange Peel:

• 1 kilogram of Dried Beechnuts has 7.3 times more Copper, 3.1 times more Iron, 4.8 times more Potassium, 12.7 times more Sodium and 1.4 times more Zinc than Orange Peel.
• While 1 kg of Raw Orange Peel contains 161 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 5.9 times more Energy, 250 times more Fat, 238.3 times more Saturated Fat, 154.5 times more Omega 3, 634.1 times more Omega 6, 1.3 times more Carbohydrate and 4.1 times more Protein than Orange Peel.
• 1 kilogram of Orange Peel provide inadequate amounts of Omega 3 and Omega 6