Comparing Nutrients in 1 pound Blanched Almonds VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Blanched Almonds	Valencia Oranges	Recommended Dietary Allowance
Energy	92% 2676kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	41.5% 54g	130g per day for Men 19-50 years
Sugars	29% 21g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	30% 11.3g	38g per day for Men 19-50 years
Protein	173% 97g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	22% 0.29mg	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	55.6% 222μg	44.2% 177μg	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	244% 220mg	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	718% 108mg	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

	Blanched Almonds	Valencia Oranges	Recommended Dietary Allowance
Calcium	107% 1070mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	18.6% 0.17mg	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	186% 15mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	4.54% 0.1mg	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	312% 2182mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Valencia Oranges:

• Blanched Almonds have 2.2 times more Vitamin B1, 17.8 times more Vitamin B2, 12.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Valencia Oranges:

• Blanched Almonds have 5.9 times more Calcium, 27.8 times more Copper, 36.4 times more Iron, 26.8 times more Magnesium, 79.8 times more Manganese, 28.3 times more Phosphorus, 3.7 times more Potassium, more Sodium and 49.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 19.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 12 times more Energy, 175.1 times more Fat, 112.9 times more Saturated Fat, 281 times more Omega 6, 1.6 times more Carbohydrate, 4 times more Fiber and 20.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.