Comparing Nutrients in 300 calories Dried Beechnuts VS Navel Oranges

Weight per 300 calories

• Dried Beechnuts: 52g
• Navel Oranges: 612g

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

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

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	NA	35.4% 13.5g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	37.2% 0.48mg	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	14.7% 59μg	52% 208μg	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	8.97% 8.07mg	402% 362mg	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	6.12% 0.92mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	26.5% 0.24mg	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	16% 1.3mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 5.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 44.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried Beechnuts vs Navel Oranges:

• Dried Beechnuts have 1.5 times more Copper, 1.6 times more Iron and 3.9 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 505.5 times more Calcium, more Magnesium, more Phosphorus, 1.9 times more Potassium, 2.6 times more Zinc and 153.1 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 300 calories:

• Dried Beechnuts have 28.4 times more Fat, 28.6 times more Saturated Fat, 16.1 times more Omega 3 and 68 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.4 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
• Both Dried Beechnuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.