Comparing Nutrients in 14 ounces Almond Flour VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oranges	7%	2%	91%

Macro Nutrients

	Almond Flour	Oranges	Recommended Dietary Allowance
Energy	NA	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	97% 36.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	186% 104g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oranges	Recommended Dietary Allowance
Calcium	92% 921mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	20% 0.18mg	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	160% 12.8mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs Oranges:

• Almond Flour has 1.3 times more Vitamin B1, 18.7 times more Vitamin B2, 14.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Oranges.

Comparing minerals per 14 ounces for Almond Flour vs Oranges:

• Almond Flour has 5.8 times more Calcium, 21.7 times more Copper, 32.2 times more Iron, 25.1 times more Magnesium, 72.4 times more Manganese, 36.6 times more Phosphorus, 3.7 times more Potassium, 1.5 times more Selenium and 40 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20.1 times more Water than Almond Flour.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 418.3 times more Fat, 1.4 times more Carbohydrate, 3.9 times more Fiber and 27.9 times more Protein than Raw Oranges.
• Both Almond Flour as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.