Comparing Nutrients in 7 ounces Oranges with Peel VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Oranges with Peel VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 4.6 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 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 .
• Both Raw Oranges with Peel as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 70 times more Calcium, more Magnesium, more Phosphorus and 12.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 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 .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 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 .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Dried Beechnuts

What are the health benefits of Oranges with Peel compared to Dried Beechnuts?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Dried beech nuts are high in healthy fats, protein, and minerals like manganese and copper. Both can be part of a balanced diet, but oranges with peel may offer more vitamin C and fiber compared to dried beech nuts.

Can I lose weight easier by eating more Oranges with Peel or Dried Beechnuts?

Eating more oranges with peel is a better option for weight loss compared to dried beechnuts. Oranges are low in calories, high in fiber, and rich in vitamin C, which can help boost metabolism. The peel of oranges also contains additional nutrients and fiber. Dried beechnuts, on the other hand, are higher in calories and fat, which may hinder weight loss efforts.

Should I eat more Oranges with Peel or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Dried beech nuts, on the other hand, are a good source of plant-based protein, healthy fats, and micronutrients that can support muscle growth. Including a variety of protein-rich plant foods such as nuts, seeds, legumes, and whole grains in your diet will help you meet your muscle-building goals.

What is the environmental impact of producing Oranges with Peel compared to Dried Beechnuts?

Oranges with peel have a lower environmental impact compared to dried beechnuts. Oranges are typically grown in orchards and require less water and land compared to tree nuts like beechnuts. Additionally, beechnuts have a higher carbon footprint due to the processing and transportation involved in drying them. Overall, choosing oranges over dried beechnuts can be a more sustainable choice for the environment.