Comparing Nutrients in 300 calories Navel Oranges VS Dried Butternuts

Weight per 300 calories

• Navel Oranges: 612g
• Dried Butternuts: 49g

Dried Butternuts have 12.5 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Dried Butternuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	4.54% 5.9g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	6.06% 2.3g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.33% 2.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	21% 0.27mg	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	52% 208μg	8.1% 32.4μg	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	402% 362mg	1.74% 1.57mg	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	6.12% 0.92mg	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

	Navel Oranges	Dried Butternuts	Recommended Dietary Allowance
Calcium	26.3% 263mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	24.5% 0.22mg	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	9.95% 0.8mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	140% 3.2mg	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	20% 141mg	31.2% 219mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.3% 8.43μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.044% 1.64g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 25 times more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 5.1 times more Vitamin B3, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6, 6.4 times more Vitamin B9 and 230.7 times more Vitamin C than Dried Butternuts.
• Both Raw Navel Oranges as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Navel Oranges have 10.1 times more Calcium, 4.9 times more Potassium and 321.5 times more Water than Dried Butternuts.
• While Dried Butternuts contain 2.5 times more Iron, 1.7 times more Magnesium, 18.1 times more Manganese, 1.6 times more Phosphorus, more Selenium and 3.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Butternuts have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 13 times more Carbohydrate and 5.8 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 30.4 times more Fat, 77.6 times more Omega 3, 117.4 times more Omega 6 and 2.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Butternuts have similar amounts of Energy per 300 kcal.
• Both Raw Navel Oranges as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.