Comparing Nutrients in 1 pound Dried Beechnuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Beechnuts	Oranges	Recommended Dietary Allowance
Energy	90% 2613kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	50.2% 28g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	21% 0.27mg	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	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Oranges	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.81% 30g	10.6% 393g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 3.5 times more Vitamin B1, 9.3 times more Vitamin B2, 3.1 times more Vitamin B3, 3.7 times more Vitamin B5, 11.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 3.4 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Beechnuts vs Oranges:

• Dried Beechnuts have 14.9 times more Copper, 24.6 times more Iron, 53.6 times more Manganese, 5.6 times more Potassium, more Sodium and 5.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 40 times more Calcium, more Magnesium, more Phosphorus and 13.1 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts have 12.3 times more Energy, 416.7 times more Fat, 381.3 times more Saturated Fat, 242.9 times more Omega 3, 1021.7 times more Omega 6, 2.9 times more Carbohydrate and 6.6 times more Protein than Raw Oranges.
• Both Dried Beechnuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.