Comparing Nutrients in 14 ounces Almond Flour VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Almond Flour	Valencia Oranges	Recommended Dietary Allowance
Energy	NA	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	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	36.3% 47g	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	97% 36.8g	26% 9.92g	38g per day for Men 19-50 years
Protein	186% 104g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	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

	Almond Flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	92% 921mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	NA	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.26% 343g	3700g per day for Men 19-50 years

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

• Almond Flour has 1.3 times more Vitamin B1, 18.7 times more Vitamin B2, 14.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Almond Flour and Raw Valencia Oranges have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Almond Flour vs Valencia Oranges:

• Almond Flour has 5.8 times more Calcium, 26.4 times more Copper, 35.8 times more Iron, 25.1 times more Magnesium, 78.7 times more Manganese, 30.1 times more Phosphorus, 3.7 times more Potassium and 46.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Water than Almond Flour.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 167.3 times more Fat, 1.4 times more Carbohydrate, 3.7 times more Fiber and 25.2 times more Protein than Raw Valencia Oranges.
• Both Almond Flour as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.