Comparing Nutrients in 1 kilogram Plain Almond Butter with Salt VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	212% 6140kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	205% 65.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	96% 125g	130g per day for Men 19-50 years
Sugars	86.5% 62.7g	117% 85g	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	31% 22.5g	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	% 0.2g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 61.4g	% 42.8g	g per day for Men 19-50 years
Fiber	271% 103g	58% 22g	38g per day for Men 19-50 years
Protein	374% 210g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	85% 340μg	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	657% 591mg	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	1614% 242mg	10% 1.5mg	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 with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	347% 3470mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	43.3% 0.39mg	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	436% 35mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	12.6% 0.29mg	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	726% 5080mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Plain Almond Butter with Salt versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plain Almond Butter with Salt vs Navel Oranges:

• 1 kilogram of Plain Almond Butter with Salt has 18.4 times more Vitamin B2, 7.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 161.4 times more Vitamin E than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.7 times more Vitamin B1 and more Vitamin C than Plain Almond Butter with Salt.
• 1 kilogram of Plain Almond Butter with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• Both Plain Almond Butter with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Plain Almond Butter with Salt vs Navel Oranges:

• 1 kilogram of Plain Almond Butter with Salt has 8.1 times more Calcium, 23.9 times more Copper, 26.8 times more Iron, 25.4 times more Magnesium, 73.5 times more Manganese, 22.1 times more Phosphorus, 4.5 times more Potassium, more Selenium, 227 times more Sodium and 41.1 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 52.4 times more Water than Plain Almond Butter with Salt.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Almond Butter with Salt has 12.5 times more Energy, 370 times more Fat, 385.3 times more Saturated Fat, 591.5 times more Omega 6, 1.5 times more Carbohydrate, 4.7 times more Fiber and 23 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.4 times more Sugars and more Fructose than Plain Almond Butter with Salt.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Plain Almond Butter with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in one kilogram.