Comparing Nutrients in 1 kilogram Valencia Oranges VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Valencia Oranges	Dried Butternuts	Recommended Dietary Allowance
Energy	17% 490kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	41% 13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	93% 121g	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	65.8% 25g	124% 47g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	431% 5.6mg	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	98% 390μg	165% 660μg	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	539% 485mg	35.6% 32mg	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	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

	Valencia Oranges	Dried Butternuts	Recommended Dietary Allowance
Calcium	40% 400mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	500% 4.5mg	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	11.3% 0.9mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	2852% 65.6mg	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	24.3% 170mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	NA	313% 172μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.9% 33.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Dried Butternuts:

• Raw Valencia Oranges have 2 times more Vitamin A and 15.2 times more Vitamin C than Dried Butternuts.
• While Dried Butternuts contain 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 8.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Dried Butternuts:

• Raw Valencia Oranges have 25.9 times more Water than Dried Butternuts.
• While Dried Butternuts contain 1.3 times more Calcium, 12.2 times more Copper, 44.7 times more Iron, 23.7 times more Magnesium, 285.2 times more Manganese, 26.2 times more Phosphorus, 2.4 times more Potassium and 52.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Dried Butternuts contain 12.5 times more Energy, 189.9 times more Fat, 37.3 times more Saturated Fat, 544.9 times more Omega 3, 766.5 times more Omega 6, 1.9 times more Fiber and 23.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Butternuts have similar amounts of Carbohydrate per 1 kg.
• Both Raw Valencia Oranges as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.