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Comparing Nutrients in 500 calories Dried BeechnutsVS Oranges

Weight per 500 calories

Dried Beechnuts
86.8g
Oranges
1064g

Dried Beechnuts have 12.3 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Dried Beechnuts or Oranges?

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.7%43.4g
Fat
1.3%1.28g
43.4 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.5%4.96g
Saturated Fat
0.5%0.16g
4.96 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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92%1.48g
Omega 3
4.65%0.074g
1.48 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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94%16g
Omega 6
1.13%0.19g
16 gvs0.19 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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22.4%29g
Carbohydrate
96%125g
29 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs99 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
67%25.5g
NA gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
9.6%5.4g
Protein
18%10g
5.4 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
0 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg
Vitamin B1
77%0.93mg
Thiamine
0.26 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.8%0.32mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.32 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.76%0.76mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
0.76 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg
Vitamin B5
53%2.66mg
Pantothenic acid
0.8 mgvs2.66 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
45.7%0.59mg
Vitamin B6
49%0.64mg
Pyridoxine
0.59 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.5%98μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
98 μgvs319 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 .

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15%13.5mg
Vitamin C
629%566mg
Ascorbic acid
13.5 mgvs566 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
12.8%1.9mg
Tocopherols and Tocotrienols
NA mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.087%0.87mg
Calcium
42.6%426mg
0.87 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64.6%0.58mg
Copper
53%0.48mg
0.58 mgvs0.48 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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26.7%2.14mg
Iron
13.3%1.06mg
2.14 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
25.3%106mg
0 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.6%1.16mg
Manganese
11.6%0.27mg
1.16 mgvs0.27 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 .

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0%0mg
Phosphorus
21.3%149mg
0 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%883mg
Potassium
56.6%1926mg
883 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
9.67%5.3μg
NA μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.2%33mg
Sodium
0%0mg
33 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.84%0.31mg
Zinc
6.77%0.74mg
0.31 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.73g
Water
25%923g
5.73 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Dried Beechnuts vs Oranges:
Comparing minerals per 500 calories for Dried Beechnuts vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: