Comparing Nutrients in 7 ounces Dried Beechnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Beechnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	39.4% 1143kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	14% 0.18mg	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	56% 224μg	15% 59.5μg	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	34% 30.8mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.2% 2mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	12.6% 0.11mg	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	61% 4.9mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	0% 0mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Oranges with Peel :

• Dried Beechnuts have 3 times more Vitamin B1, 7.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5, 7.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A and 4.6 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Beechnuts vs Oranges with Peel :

• Dried Beechnuts have 11.8 times more Copper, 3.1 times more Iron, 5.2 times more Potassium, 19 times more Sodium and 3.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 70 times more Calcium, more Magnesium, more Phosphorus and 12.5 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Beechnuts have 9.1 times more Energy, 166.7 times more Fat, 163.4 times more Saturated Fat, 106.3 times more Omega 3, 418 times more Omega 6, 2.2 times more Carbohydrate and 4.8 times more Protein than Raw Oranges with Peel .
• Both Dried Beechnuts as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.