Comparing Nutrients in 14 ounces Plain Almond Butter VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Oranges	7%	2%	91%

Macro Nutrients

	Plain Almond Butter	Oranges	Recommended Dietary Allowance
Energy	84% 2437kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	0% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 17.2g	NA	g per day for Men 19-50 years
Fiber	108% 41g	25% 9.53g	38g per day for Men 19-50 years
Protein	149% 83g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	758% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	29.8% 119μg	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	0% 0mg	235% 211mg	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	641% 96mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Oranges	Recommended Dietary Allowance
Calcium	138% 1377mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	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	173% 14mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	4.3% 0.099mg	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	288% 2016mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	9.3% 344g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 23.5 times more Vitamin B2, 11.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 134.5 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.1 times more Vitamin B1 and more Vitamin C than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Plain Almond Butter vs Oranges:

• Plain Almond Butter no Salt has 8.7 times more Calcium, 20.8 times more Copper, 34.9 times more Iron, 27.9 times more Magnesium, 85.2 times more Manganese, 36.3 times more Phosphorus, 4.1 times more Potassium, 4.8 times more Selenium and 47 times more Zinc than Raw Oranges.
• While Raw Oranges contain 52.9 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• Plain Almond Butter no Salt has 13.1 times more Energy, 462.5 times more Fat, 276.8 times more Saturated Fat, 755.8 times more Omega 6, 1.6 times more Carbohydrate, 4.3 times more Fiber and 22.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Sugars than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.