Comparing Nutrients in 1 kilogram Hickorynuts VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Hickorynuts	Navel Oranges	Recommended Dietary Allowance
Energy	227% 6570kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	664% 644g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	220% 70.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	654% 10.5g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 183g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	168% 64g	58% 22g	38g per day for Men 19-50 years
Protein	227% 127g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	723% 8.67mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	350% 17.5mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.92mg	60.8% 0.79mg	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	100% 400μg	85% 340μg	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	22.2% 20mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	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

	Hickorynuts	Navel Oranges	Recommended Dietary Allowance
Calcium	61% 610mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	43.3% 0.39mg	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	265% 21mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	2004% 46mg	12.6% 0.29mg	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	480% 3360mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	392% 43mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Hickorynuts versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hickorynuts vs Navel Oranges:

• 1 kilogram of Hickorynuts has 12.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 6.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 29.6 times more Vitamin C than Dried Hickorynuts.
• Both Hickorynuts and Navel Oranges provide similar amounts of Vitamin B9 per one kilogram.
• Both Dried Hickorynuts as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hickorynuts vs Navel Oranges:

• 1 kilogram of Hickorynuts has 1.4 times more Calcium, 18.9 times more Copper, 16.3 times more Iron, 15.7 times more Magnesium, 159 times more Manganese, 14.6 times more Phosphorus, 2.6 times more Potassium, more Selenium and 53.9 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 32.4 times more Water than Dried Hickorynuts.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hickorynuts has 13.4 times more Energy, 429.1 times more Fat, 414 times more Saturated Fat, 116.3 times more Omega 3, 896.7 times more Omega 6, 1.5 times more Carbohydrate, 2.9 times more Fiber and 14 times more Protein than Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein