Comparing Nutrients in 14 ounces Navel Oranges VS Almond Flour

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Almond Flour	Recommended Dietary Allowance
Energy	6.7% 194kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	97% 36.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Almond Flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	914% 274μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	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

	Navel Oranges	Almond Flour	Recommended Dietary Allowance
Calcium	17% 171mg	92% 921mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	430% 3.87mg	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	6.45% 0.52mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	312% 7.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	318% 143μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	290% 2032mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	78% 2647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.35% 2.94μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.24% 3.55mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Almond Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Almond Flour contain 1.6 times more Vitamin B1, 14.7 times more Vitamin B2, 9.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Almond Flour provide similar amounts of Vitamin B9 per 14 ounces.

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

• 14 ounces of Navel Oranges have 19.9 times more Water than Almond Flour.
• While 14 oz of Almond Flour contain 5.4 times more Calcium, 25 times more Copper, 24.8 times more Iron, 22.8 times more Magnesium, 62.4 times more Manganese, 22.3 times more Phosphorus, 4 times more Potassium and 35 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Almond Flour lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond Flour contain 334.7 times more Fat, 1.3 times more Carbohydrate, 4.2 times more Fiber and 28.8 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Protein