Comparing Nutrients in 1 kilogram Valencia Oranges VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Valencia Oranges	Plain Almond Butter	Recommended Dietary Allowance
Energy	17% 490kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	145% 188g	130g per day for Men 19-50 years
Sugars	NA	61% 44.3g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.4g	g per day for Men 19-50 years
Fiber	65.8% 25g	271% 103g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1910% 573μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 390μg	133% 530μg	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	539% 485mg	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	NA	1614% 242mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plain Almond Butter	Recommended Dietary Allowance
Calcium	40% 400mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	1038% 9.34mg	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	11.3% 0.9mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	927% 21.3mg	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	24.3% 170mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	299% 33mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Plain Almond Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Plain Almond Butter:

• 1 kilogram of Valencia Oranges has 2.1 times more Vitamin B1 and more Vitamin C than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 23.5 times more Vitamin B2, 11.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Plain Almond Butter have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Plain Almond Butter:

• 1 kilogram of Valencia Oranges has 52.6 times more Water than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 8.7 times more Calcium, 25.2 times more Copper, 38.8 times more Iron, 27.9 times more Magnesium, 92.7 times more Manganese, 29.9 times more Phosphorus, 4.2 times more Potassium and 54.8 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plain Almond Butter no Salt contains 12.5 times more Energy, 185 times more Fat, 118.6 times more Saturated Fat, 309.2 times more Omega 6, 1.6 times more Carbohydrate, 4.1 times more Fiber and 20.2 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in one kilogram.