Comparing Nutrients in 1 kilogram Oranges VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oranges	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.2% 470kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	132% 42g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	136% 177g	130g per day for Men 19-50 years
Sugars	129% 94g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	63% 24g	276% 105g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	91% 1.18mg	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	75% 300μg	67.5% 270μg	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	591% 532mg	0% 0mg	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	12% 1.8mg	1731% 260mg	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

	Oranges	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	40% 400mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1061% 9.55mg	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	12.5% 1mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1070% 24.6mg	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	20% 140mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Oil Roasted Almonds:

• Raw Oranges have more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 19.5 times more Vitamin B2, 13 times more Vitamin B3, 2 times more Vitamin B6 and 144.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Oil Roasted Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Oil Roasted Almonds:

• Raw Oranges have 31 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.3 times more Calcium, 21.2 times more Copper, 36.8 times more Iron, 27.4 times more Magnesium, 98.4 times more Manganese, 33.3 times more Phosphorus, 3.9 times more Potassium, 8.2 times more Selenium and 43.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.9 times more Energy, 459.8 times more Fat, 280.5 times more Saturated Fat, 751.1 times more Omega 6, 1.5 times more Carbohydrate, 4.4 times more Fiber and 22.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.