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Comparing Nutrients in 100 calories Dried BeechnutsVSOranges

Weight per 100 calories

Dried Beechnuts
17g
Oranges
213g

Dried Beechnuts have 12.3 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Dried Beechnuts or Oranges?

Macros Ratio

ProteinsFatsCarbs


Dried Beechnuts
4%
74%
22%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

Dried BeechnutsvsOranges
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
8.97%
Fat
0.27%
8.7 gvs0.26 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.93%
Protein
3.57%
1.08 gvs2 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
4.46%
Carbohydrate
19%
5.8 gvs25 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
27.6%
NA gvs20 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
NA
Fiber
13%
NA gvs5.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
3.1%
Saturated Fat
0.09%
0.99 gvs0.03 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
18.8%
Omega 3
0.63%
0.3 gvs0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
19%
Omega 6
0.24%
3.2 gvs0.04 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.03%
Water
5%
1.15 gvs185 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Dried BeechnutsvsOranges
0%
Vitamin A
2.56%
0 μgvs23 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
4.17%
Thiamine
16%
0.05 mgvs0.19 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
4.6%
Vitamin B2
6.92%
0.06 mgvs0.09 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0.94%
Vitamin B3
3.75%
0.15 mgvs0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
9.23%
Vitamin B6
10%
0.12 mgvs0.13 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
3%
Vitamin C
126%
2.7 mgvs113 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
NA
Vitamin D
0%
NA IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
2.53%
NA mgvs0.38 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
0%
NA μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
4.9%
Folate
16%
19.6 μgvs64 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Dried BeechnutsvsOranges
0.02%
Calcium
8.5%
0.17 mgvs85 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
13%
Copper
11%
0.12 mgvs0.1 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
5.38%
Iron
2.63%
0.43 mgvs0.21 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
0%
Magnesium
5%
0 mgvs21 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
10%
Manganese
2.17%
0.23 mgvs0.05 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
0%
Phosphorus
4.26%
0 mgvs29.8 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
5.2%
Potassium
11%
177 mgvs385 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
1.93%
NA μgvs1.06 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.44%
Sodium
0%
6.6 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
0.55%
Zinc
1.36%
0.06 mgvs0.15 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Beechnuts vs Oranges:
Raw Oranges contain 3.8 times more Thiamine, 1.5 times more Vitamin B2, 4 times more Vitamin B3, 41.9 times more Vitamin C and 3.3 times more Folate than Dried Beechnuts. Both Dried Beechnuts and Raw Oranges have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Dried Beechnuts vs Oranges:
Dried Beechnuts have 2 times more Iron and 4.6 times more Manganese than Raw Oranges. While Raw Oranges contain 500 times more Calcium, 2.2 times more Potassium and 2.5 times more Zinc than Dried Beechnuts. Both Dried Beechnuts and Raw Oranges have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Dried Beechnuts have 33.5 times more Fat, 33 times more Saturated Fat, 30 times more Omega 3 and 80 times more Omega 6 than Raw Oranges. While Raw Oranges contain 1.9 times more Protein, 4.3 times more Carbohydrate and 160.9 times more Water than Dried Beechnuts. Both Dried Beechnuts and Raw Oranges have similar amounts of Energy per 100 kcal.




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