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Comparing Nutrients in 300 calories Dried BeechnutsVS Valencia Oranges

Weight per 300 calories

Dried Beechnuts
52g
Valencia Oranges
612g

Dried Beechnuts have 11.8 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Dried Beechnuts or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
27%26g
Fat
1.9%1.84g
26 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.3%2.98g
Saturated Fat
0.67%0.21g
2.98 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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55.3%0.89g
Omega 3
6.12%0.098g
0.89 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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56.3%9.58g
Omega 6
1.6%0.27g
9.58 gvs0.27 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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13.4%17.4g
Carbohydrate
56%72.8g
17.4 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
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
40.3%15.3g
NA gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
5.77%3.23g
Protein
11.4%6.37g
3.23 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
0 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
44.4%0.53mg
Thiamine
0.16 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.19mg
Vitamin B2
19%0.24mg
Riboflavin
0.19 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.85%0.46mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
0.46 mgvs1.68 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
9.64%0.48mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
0.48 mgvs1.53 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
27.4%0.36mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.36 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.7%59μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
59 μgvs239 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
8.97%8.07mg
Vitamin C
330%297mg
Ascorbic acid
8.07 mgvs297 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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

0.052%0.52mg
Calcium
24.5%245mg
0.52 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.8%0.35mg
Copper
25%0.23mg
0.35 mgvs0.23 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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16%1.3mg
Iron
6.9%0.55mg
1.3 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
14.6%61.2mg
0 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30.4%0.7mg
Manganese
6.12%0.14mg
0.7 mgvs0.14 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 .

Find Nuts and Seeds rich in Molybdenum
0%0mg
Phosphorus
15%104mg
0 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%530mg
Potassium
32.2%1096mg
530 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.3%19.8mg
Sodium
0%0mg
19.8 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
1.7%0.19mg
Zinc
3.34%0.37mg
0.19 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.093%3.44g
Water
14.3%529g
3.44 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Beechnuts vs Valencia Oranges:
Comparing minerals per 300 calories for Dried Beechnuts vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: