Comparing Nutrients in 5 ounces Boiled Butterbur VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Butterbur	9%	2%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Butterbur	Oranges with Peel	Recommended Dietary Allowance
Energy	0.39% 11.3kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.36% 3.06g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	NA	16.8% 6.38g	38g per day for Men 19-50 years
Protein	0.58% 0.33g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Butterbur	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	10% 0.13mg	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	1.4% 5.67μg	10.6% 42.5μg	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	29.8% 26.8mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Butterbur	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	8.98% 0.081mg	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	1.77% 0.14mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.6% 0.22mg	NA	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	1.4% 9.92mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Butterbur VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Butterbur versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Butterbur vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 10 times more Vitamin B1, 5 times more Vitamin B2, 5 times more Vitamin B3, 18.3 times more Vitamin B5, 1.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Butterbur.
• 5 ounces of Boiled Butterbur have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled and Drained Butterbur as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Butterbur vs Oranges with Peel :

• 5 ounces of Boiled Butterbur have 1.8 times more Potassium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 8 times more Iron, 1.8 times more Magnesium and 3.1 times more Phosphorus than Boiled and Drained Butterbur.
• Both Boiled Butterbur and Oranges with Peel contain similar levels of Calcium, Copper and Water per five ounces.
• 5 ounces of Boiled Butterbur lack sufficient amounts of Iron, Magnesium and Phosphorus
• Both Boiled and Drained Butterbur as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 7.9 times more Energy, 7.2 times more Carbohydrate and 5.7 times more Protein than Boiled and Drained Butterbur.
• 5 ounces of Boiled Butterbur provide inadequate amounts of Energy, Carbohydrate and Protein