Comparing Nutrients in 100 grams Oranges VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oranges	Dried Butternuts	Recommended Dietary Allowance
Energy	1.62% 47kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	9.27% 12g	130g per day for Men 19-50 years
Sugars	13% 9.35g	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	6.3% 2.4g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	43% 0.56mg	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	7.5% 30μg	16.5% 66μg	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	59% 53.2mg	3.56% 3.2mg	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	1.2% 0.18mg	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

	Oranges	Dried Butternuts	Recommended Dietary Allowance
Calcium	4% 40mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	50% 0.45mg	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	1.25% 0.1mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	285% 6.56mg	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	2% 14mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.09% 3.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Dried Butternuts:

• Raw Oranges have 1.8 times more Vitamin A and 16.6 times more Vitamin C than Dried Butternuts.
• While Dried Butternuts contain 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 9.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Dried Butternuts:

• Raw Oranges have 26 times more Water than Dried Butternuts.
• While Dried Butternuts contain 1.3 times more Calcium, 10 times more Copper, 40.2 times more Iron, 23.7 times more Magnesium, 262.4 times more Manganese, 31.9 times more Phosphorus, 2.3 times more Potassium, 34.4 times more Selenium and 44.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 grams:

• Dried Butternuts contain 13 times more Energy, 474.8 times more Fat, 87.1 times more Saturated Fat, 1245.4 times more Omega 3, 1873.7 times more Omega 6, 2 times more Fiber and 26.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Dried Butternuts have similar amounts of Carbohydrate per 100 g.
• Both Raw Oranges as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.