Comparing Nutrients in 5 ounces Navel Oranges VS 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	2.4% 69.5kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	13% 17g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	61% 0.79mg	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	12% 48μg	23.4% 94μg	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	93% 83.8mg	5.04% 4.54mg	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	1.4% 0.21mg	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	6.1% 61mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	71% 0.64mg	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	2.3% 0.18mg	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	404% 9.3mg	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	4.66% 32.6mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Dried Butternuts:

• Raw Navel Oranges have 2 times more Vitamin A and 18.5 times more Vitamin C than Dried Butternuts.
• While Dried Butternuts contain 5.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 7.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Dried Butternuts:

• Raw Navel Oranges have 25.7 times more Water than Dried Butternuts.
• While Dried Butternuts contain 11.5 times more Copper, 30.9 times more Iron, 21.5 times more Magnesium, 226.2 times more Manganese, 19.4 times more Phosphorus, 2.5 times more Potassium, more Selenium and 39.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Butternuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Butternuts contain 12.5 times more Energy, 379.9 times more Fat, 76.8 times more Saturated Fat, 968.7 times more Omega 3, 1466.4 times more Omega 6, 2.1 times more Fiber and 27.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Butternuts have similar amounts of Carbohydrate per 5 oz.
• Both Raw Navel Oranges as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.