Comparing Nutrients in 1 pound Dried Beechnuts VS Orange Peel

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Orange Peel	Recommended Dietary Allowance
Energy	90% 2613kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	87.2% 113g	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	NA	127% 48g	38g per day for Men 19-50 years
Protein	50.2% 28g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	61.4% 0.8mg	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	128% 513μg	34% 136μg	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	78% 70.3mg	685% 617mg	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	NA	7.56% 1.13mg	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

	Dried Beechnuts	Orange Peel	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	46.4% 0.42mg	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	139% 11mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	NA	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	0% 0mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.81% 30g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Orange Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Orange Peel:

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

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

• 1 pound of Dried Beechnuts has 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 Orange Peel.
• While 1 lb of Raw Orange Peel contains 161 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 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 Orange Peel.
• 1 pound of Orange Peel provide inadequate amounts of Omega 3 and Omega 6