Comparing Nutrients in 1 kilogram Florida Oranges VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Florida Oranges	Dried Butternuts	Recommended Dietary Allowance
Energy	16% 460kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	41% 13g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	93% 121g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	124% 47g	38g per day for Men 19-50 years
Protein	12.5% 7g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dried Butternuts	Recommended Dietary Allowance
Calcium	43% 430mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	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	7.27% 0.8mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.9% 33.4g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 1.8 times more Vitamin A and 14.1 times more Vitamin C than Dried Butternuts.
• While Dried Butternuts contain 3.8 times more Vitamin B1, 3.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 11 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Florida Oranges have 26.1 times more Water than Dried Butternuts.
• While Dried Butternuts contain 11.5 times more Copper, 44.7 times more Iron, 23.7 times more Magnesium, 273.3 times more Manganese, 37.2 times more Phosphorus, 2.5 times more Potassium, 34.4 times more Selenium and 39.1 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Dried Butternuts have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Butternuts contain 13.3 times more Energy, 271.3 times more Fat, 52.2 times more Saturated Fat, 792.5 times more Omega 3, 1088 times more Omega 6, 2 times more Fiber and 35.6 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Dried Butternuts have similar amounts of Carbohydrate per 1 kg.
• Both Raw Florida Oranges as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.