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Comparing Nutrients in 1 kilogram Dried BeechnutsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Valencia Oranges
8%
5%
87%
1 kg ▼

Macro Nutrients

199%5760kcal
Energy
17%490kcal
5760 kcalvs490 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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515%500g
Fat
3.1%3g
500 gvs3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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179%57g
Saturated Fat
1.1%0.35g
57 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1063%17g
Omega 3
10%0.16g
17 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1082%184g
Omega 6
2.6%0.44g
184 gvs0.44 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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258%335g
Carbohydrate
91%119g
335 gvs119 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
65.8%25g
NA gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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111%62g
Protein
18.6%10.4g
62 gvs10.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
13.3%120μg
RAE, retinol activity equivalents
0 μgvs120 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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253%3.04mg
Vitamin B1
72.5%0.87mg
Thiamine
3.04 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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285%3.7mg
Vitamin B2
30.8%0.4mg
Riboflavin
3.7 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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55%8.77mg
Vitamin B3
17%2.74mg
Niacin, nicotinic acid, niacinamide
8.77 mgvs2.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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185%9.25mg
Vitamin B5
50%2.5mg
Pantothenic acid
9.25 mgvs2.5 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
526%6.84mg
Vitamin B6
48.5%0.63mg
Pyridoxine
6.84 mgvs0.63 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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283%1130μg
Vitamin B9
98%390μg
Folates and Folic Acid
1130 μgvs390 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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172%155mg
Vitamin C
539%485mg
Ascorbic acid
155 mgvs485 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

1%10mg
Calcium
40%400mg
10 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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744%6.7mg
Copper
41%0.37mg
6.7 mgvs0.37 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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308%24.6mg
Iron
11.3%0.9mg
24.6 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
24%100mg
0 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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583%13.4mg
Manganese
10%0.23mg
13.4 mgvs0.23 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
24.3%170mg
0 mgvs170 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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299%10170mg
Potassium
52.6%1790mg
10170 mgvs1790 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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25.3%380mg
Sodium
0%0mg
380 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32.7%3.6mg
Zinc
5.45%0.6mg
3.6 mgvs0.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.8%66g
Water
23.3%863g
66 gvs863 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Valencia Oranges:
Comparing minerals per 1 kilogram for Dried Beechnuts vs Valencia Oranges:
Comparison of macro-nutrients per 1 kilogram:



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