Comparing Nutrients in 1 kilogram Orange Peel VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Orange Peel VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Orange Peel 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 Orange Peel vs Dried Beechnuts:

• 1 kilogram of Orange Peel has more Vitamin A and 8.8 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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 Raw Orange Peel.
• Both Orange Peel and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Orange Peel as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Orange Peel has 161 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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 Raw Orange Peel.
• 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 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 Raw Orange Peel.
• 1 kilogram of Orange Peel provide inadequate amounts of Omega 3 and Omega 6