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Comparing Nutrients in 7 ounces Dried BeechnutsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Valencia Oranges
8%
5%
87%
7 oz ▼

Macro Nutrients

39.4%1143kcal
Energy
3.35%97kcal
1143 kcalvs97 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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102%99g
Fat
0.61%0.6g
99 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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35.5%11.3g
Saturated Fat
0.22%0.069g
11.3 gvs0.069 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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211%3.37g
Omega 3
2%0.032g
3.37 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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215%36.5g
Omega 6
0.51%0.087g
36.5 gvs0.087 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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51%66.5g
Carbohydrate
18%23.6g
66.5 gvs23.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA 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
13%4.96g
NA gvs4.96 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
22%12.3g
Protein
3.7%2.06g
12.3 gvs2.06 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
2.65%24μg
RAE, retinol activity equivalents
0 μgvs24 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.3%0.6mg
Vitamin B1
14.4%0.17mg
Thiamine
0.6 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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56.6%0.74mg
Vitamin B2
6.1%0.079mg
Riboflavin
0.74 mgvs0.079 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.74mg
Vitamin B3
3.4%0.54mg
Niacin, nicotinic acid, niacinamide
1.74 mgvs0.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
36.7%1.84mg
Vitamin B5
9.92%0.5mg
Pantothenic acid
1.84 mgvs0.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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104%1.36mg
Vitamin B6
9.6%0.13mg
Pyridoxine
1.36 mgvs0.13 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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56%224μg
Vitamin B9
19.3%77.4μg
Folates and Folic Acid
224 μgvs77.4 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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34%30.8mg
Vitamin C
107%96mg
Ascorbic acid
30.8 mgvs96 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

0.2%2mg
Calcium
7.94%79.4mg
2 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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148%1.33mg
Copper
8.16%0.073mg
1.33 mgvs0.073 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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61%4.9mg
Iron
2.23%0.18mg
4.9 mgvs0.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
4.72%20mg
0 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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116%2.66mg
Manganese
2%0.046mg
2.66 mgvs0.046 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
4.8%33.7mg
0 mgvs33.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59.4%2018mg
Potassium
10.4%355mg
2018 mgvs355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.03%75.4mg
Sodium
0%0mg
75.4 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg
Zinc
1.1%0.12mg
0.71 mgvs0.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%13g
Water
4.63%171g
13 gvs171 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Valencia Oranges:
Comparing minerals per 7 ounces for Dried Beechnuts vs Valencia Oranges:
Comparison of macro-nutrients per 7 ounces:



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