Comparing Nutrients in 1 kilogram Frozen Orange Juice Concentrate VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Orange Juice Concentrate	Dried Beechnuts	Recommended Dietary Allowance
Energy	51% 1480kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	179% 57g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 352g	258% 335g	130g per day for Men 19-50 years
Sugars	409% 297g	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	104% 75.5g	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	% 65.8g	NA	g per day for Men 19-50 years
Sucrose	% 156g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	43% 24g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	526% 6.84mg	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	193% 770μg	283% 1130μg	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	1609% 1448mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Dried Beechnuts	Recommended Dietary Allowance
Calcium	38% 380mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	744% 6.7mg	0.9mg per day for Men 19-50 years
Fluoride	4.95% 198μg	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	41.3% 3.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	583% 13.4mg	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	87% 610mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	185% 6290mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	16.4% 606g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Orange Juice Concentrate VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Orange Juice Concentrate vs Dried Beechnuts:

• 1 kilogram of Frozen Orange Juice Concentrate has 1.2 times more Vitamin B3 and 9.3 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Dried Beechnuts provide similar amounts of Vitamin B1 per one kilogram.
• Both Frozen Orange Juice Concentrate as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Orange Juice Concentrate vs Dried Beechnuts:

• 1 kilogram of Frozen Orange Juice Concentrate has 38 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 11.4 times more Copper, 7.5 times more Iron, 11.6 times more Manganese, 1.6 times more Potassium, 5.4 times more Sodium and 2.3 times more Zinc than Frozen Orange Juice Concentrate.
• 1 kilogram of Frozen Orange Juice Concentrate lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 3.9 times more Energy, 200 times more Fat, 96.9 times more Saturated Fat, 100 times more Omega 3, 399.8 times more Omega 6 and 2.6 times more Protein than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Dried Beechnuts offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6