Comparing Nutrients in 1 pound Oranges VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oranges	Dried Butternuts	Recommended Dietary Allowance
Energy	7.35% 213kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	900% 153g	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	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	18% 181mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.41% 15g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.8 times more Vitamin A and 16.6 times more Vitamin C than Dried Butternuts.
• While Dried Butternuts contain 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 9.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Dried Butternuts:

• Raw Oranges have 26 times more Water than Dried Butternuts.
• While Dried Butternuts contain 1.3 times more Calcium, 10 times more Copper, 40.2 times more Iron, 23.7 times more Magnesium, 262.4 times more Manganese, 31.9 times more Phosphorus, 2.3 times more Potassium, 34.4 times more Selenium and 44.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Dried Butternuts contain 13 times more Energy, 474.8 times more Fat, 87.1 times more Saturated Fat, 1245.4 times more Omega 3, 1873.7 times more Omega 6, 2 times more Fiber and 26.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Dried Butternuts have similar amounts of Carbohydrate per 1 lb.
• Both Raw Oranges as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.