Comparing Nutrients in 1 pound Valencia Oranges VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Valencia Oranges	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	40% 0.52mg	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	44.2% 177μg	55.6% 222μg	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	244% 220mg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	18% 181mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	518% 4.66mg	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	5.1% 0.41mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	362% 8.32mg	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	11% 77mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Raw Valencia Oranges as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Valencia Oranges have 19.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 4 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Raw Valencia Oranges as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.