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Comparing Nutrients in 100 calories Dried BeechnutsVS Valencia Oranges

Weight per 100 calories

Dried Beechnuts
17.4g
Valencia Oranges
204g

Dried Beechnuts have 11.8 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Valencia Oranges
8%
5%
87%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.95%8.7g
Fat
0.63%0.61g
8.7 gvs0.61 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g
Saturated Fat
0.22%0.071g
0.99 gvs0.071 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
18.4%0.3g
Omega 3
2.04%0.033g
0.3 gvs0.033 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18.8%3.2g
Omega 6
0.53%0.09g
3.2 gvs0.09 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.47%5.8g
Carbohydrate
18.7%24.3g
5.8 gvs24.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
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 .

Find Nuts and Seeds rich in Sugars
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 .

Find Nuts and Seeds rich in Fructose
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%5.1g
NA gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
1.92%1.08g
Protein
3.8%2.12g
1.08 gvs2.12 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
2.72%24.5μg
RAE, retinol activity equivalents
0 μgvs24.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.4%0.053mg
Vitamin B1
14.8%0.18mg
Thiamine
0.053 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
4.95%0.064mg
Vitamin B2
6.28%0.082mg
Riboflavin
0.064 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
0.95%0.15mg
Vitamin B3
3.5%0.56mg
Niacin, nicotinic acid, niacinamide
0.15 mgvs0.56 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
3.2%0.16mg
Vitamin B5
10.2%0.51mg
Pantothenic acid
0.16 mgvs0.51 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.13%0.12mg
Vitamin B6
9.9%0.13mg
Pyridoxine
0.12 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.9%19.6μg
Vitamin B9
20%79.6μg
Folates and Folic Acid
19.6 μgvs79.6 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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3%2.7mg
Vitamin C
110%99mg
Ascorbic acid
2.7 mgvs99 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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 .

Find Nuts and Seeds rich in Vitamin E
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

0.017%0.17mg
Calcium
8.16%81.6mg
0.17 mgvs81.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg
Copper
8.4%0.076mg
0.12 mgvs0.076 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 .

Find Nuts and Seeds rich in Fluoride
5.34%0.43mg
Iron
2.3%0.18mg
0.43 mgvs0.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
4.86%20.4mg
0 mgvs20.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10%0.23mg
Manganese
2.04%0.047mg
0.23 mgvs0.047 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 .

Find Nuts and Seeds rich in Molybdenum
0%0mg
Phosphorus
4.96%34.7mg
0 mgvs34.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.2%177mg
Potassium
10.7%365mg
177 mgvs365 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.44%6.6mg
Sodium
0%0mg
6.6 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
0.57%0.063mg
Zinc
1.1%0.12mg
0.063 mgvs0.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.031%1.15g
Water
4.76%176g
1.15 gvs176 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dried Beechnuts vs Valencia Oranges:
Comparing minerals per 100 calories for Dried Beechnuts vs Valencia Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: