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Comparing Nutrients in 1 pound Dried BeechnutsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Valencia Oranges
8%
5%
87%
1 lb ▼

Macro Nutrients

90%2613kcal
Energy
7.66%222kcal
2613 kcalvs222 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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234%227g
Fat
1.4%1.36g
227 gvs1.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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81%26g
Saturated Fat
0.5%0.16g
26 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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482%7.7g
Omega 3
4.54%0.073g
7.7 gvs0.073 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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491%83.4g
Omega 6
1.17%0.2g
83.4 gvs0.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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117%152g
Carbohydrate
41.5%54g
152 gvs54 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
30%11.3g
NA gvs11.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.2%28g
Protein
8.42%4.7g
28 gvs4.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
6.05%54.4μg
RAE, retinol activity equivalents
0 μgvs54.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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115%1.38mg
Vitamin B1
33%0.39mg
Thiamine
1.38 mgvs0.39 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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129%1.7mg
Vitamin B2
14%0.18mg
Riboflavin
1.7 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%3.98mg
Vitamin B3
7.77%1.24mg
Niacin, nicotinic acid, niacinamide
3.98 mgvs1.24 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
84%4.2mg
Vitamin B5
22.7%1.13mg
Pantothenic acid
4.2 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
239%3.1mg
Vitamin B6
22%0.29mg
Pyridoxine
3.1 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%513μg
Vitamin B9
44.2%177μg
Folates and Folic Acid
513 μgvs177 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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78%70.3mg
Vitamin C
244%220mg
Ascorbic acid
70.3 mgvs220 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.45%4.54mg
Calcium
18%181mg
4.54 mgvs181 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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338%3.04mg
Copper
18.6%0.17mg
3.04 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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139%11mg
Iron
5.1%0.41mg
11 mgvs0.41 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
10.8%45.4mg
0 mgvs45.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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264%6.1mg
Manganese
4.54%0.1mg
6.1 mgvs0.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0%0mg
Phosphorus
11%77mg
0 mgvs77 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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136%4613mg
Potassium
24%812mg
4613 mgvs812 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.5%172mg
Sodium
0%0mg
172 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.63mg
Zinc
2.47%0.27mg
1.63 mgvs0.27 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.81%30g
Water
10.6%392g
30 gvs392 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Dried Beechnuts vs Valencia Oranges:
Comparing minerals per 1 pound for Dried Beechnuts vs Valencia Oranges:
Comparison of macro-nutrients per 1 pound:



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