Comparing Nutrients in 1 pound Oranges VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oranges	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	239% 3.1mg	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	34% 136μg	128% 513μg	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	268% 241mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	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

	Oranges	Dried Beechnuts	Recommended Dietary Allowance
Calcium	18% 181mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	338% 3.04mg	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	5.67% 0.45mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	264% 6.1mg	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	9.07% 63.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.81% 30g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and 3.4 times more Vitamin C than Dried Beechnuts.
• While Dried Beechnuts contain 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.
• Both Raw Oranges as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oranges vs Dried Beechnuts:

• Raw Oranges have 40 times more Calcium, more Magnesium, more Phosphorus and 13.1 times more Water than Dried Beechnuts.
• While Dried Beechnuts contain 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.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts contain 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 Raw Oranges as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.