Comparing Nutrients in 1 pound Florida Oranges VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Almond Flour	17%	73%	10%

Macro Nutrients

	Florida Oranges	Almond Flour	Recommended Dietary Allowance
Energy	7.2% 209kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	235% 228g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	111% 42g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	212% 119g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Almond Flour	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1045% 313μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	43% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	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

	Florida Oranges	Almond Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	491% 4.42mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	357% 8.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	364% 164μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.78% 54.4mg	332% 2322mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	89% 3025mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.1% 3.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4.06mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Almond Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Almond Flour:

• 1 lb of Almond Flour contains 18.7 times more Vitamin B2, 10 times more Vitamin B3, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Almond Flour provide similar amounts of Vitamin B1 per one pound.

Comparing minerals per 1 pound for Florida Oranges vs Almond Flour:

• 1 pound of Florida Oranges has 20.2 times more Water than Almond Flour.
• While 1 lb of Almond Flour contains 5.4 times more Calcium, 25 times more Copper, 35.8 times more Iron, 25.1 times more Magnesium, 75.4 times more Manganese, 42.7 times more Phosphorus, 3.9 times more Potassium and 35 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Almond Flour lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond Flour contains 239 times more Fat, 1.4 times more Carbohydrate, 3.9 times more Fiber and 37.4 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Protein