Comparing Nutrients in 300 calories Navel Oranges VS Blanched Almonds

Weight per 300 calories

• Navel Oranges: 612g
• Blanched Almonds: 50.8g

Blanched Almonds have 12 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Navel Oranges or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Navel Oranges	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	71.8% 52g	3.25% 2.35g	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	19% 13.8g	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	% 12g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 2.27g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	4.5% 0.058mg	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	52% 208μg	6.23% 25μg	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	402% 362mg	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	6.12% 0.92mg	80.5% 12mg	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

	Navel Oranges	Blanched Almonds	Recommended Dietary Allowance
Calcium	26.3% 263mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	58% 0.52mg	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	9.95% 0.8mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	40.6% 0.93mg	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% 141mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Blanched Almonds:

• Raw Navel Oranges have more Vitamin A, 4.3 times more Vitamin B1, 1.5 times more Vitamin B3, 10 times more Vitamin B5, 8.3 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Navel Oranges as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Blanched Almonds:

• Raw Navel Oranges have 2.2 times more Calcium, 3 times more Potassium and 229.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 5.3 times more Manganese, 1.7 times more Phosphorus and 3.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 27.1 times more Omega 3, 8.1 times more Carbohydrate, 22.1 times more Sugars, more Fructose and 2.7 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 29.1 times more Fat, 19.3 times more Saturated Fat, 44.6 times more Omega 6 and 2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Navel Oranges as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.