Comparing Nutrients in 500 calories Almond paste VS Orange Peel

Weight per 500 calories

• Almond paste: 109g
• Orange Peel: 516g

Almond paste has 4.7 times more energy per 100g than Orange Peel. It has very high energy density when compared to other foods. Raw Orange Peel having average energy density.

Discover which food has more nutrients per 500 calories - Almond paste or Orange Peel?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Orange Peel	6%	2%	92%

Macro Nutrients

	Almond paste	Orange Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	99% 129g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	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	13.8% 5.24g	144% 54.6g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	50.5% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	69.8% 0.91mg	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	20% 79.7μg	38.7% 155μg	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	0.12% 0.11mg	779% 701mg	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	99% 14.8mg	8.6% 1.3mg	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

	Almond paste	Orange Peel	Recommended Dietary Allowance
Calcium	18.8% 188mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	52.7% 0.47mg	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	22% 1.75mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	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	40.2% 282mg	15.5% 108mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	9.37% 5.15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	1.03% 15.5mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	10% 374g	3700g per day for Men 19-50 years

Almond Paste VS Orange Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almond paste or Orange Peel?

Lets compare vitamin content per 500 calories of Almond paste vs Orange Peel:

• 500 calories of Almond paste have 11.5 times more Vitamin E than Orange Peel.
• While 500 kcal of Raw Orange Peel contain more Vitamin A, 6.9 times more Vitamin B1, 3 times more Vitamin B3, 20.5 times more Vitamin B5, 23.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 6421.4 times more Vitamin C than Almond paste.
• Both Almond paste and Orange Peel provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• 500 calories of Orange Peel have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Almond paste vs Orange Peel:

• 500 calories of Almond paste have 1.3 times more Magnesium, 2.6 times more Phosphorus and 1.3 times more Zinc than Orange Peel.
• While 500 kcal of Raw Orange Peel contain 4.4 times more Calcium, 2.4 times more Iron, 3.2 times more Potassium and 24.3 times more Water than Almond paste.
• Both Almond paste and Orange Peel contain similar levels of Copper per 500 calories.
• Both Almond paste as well as Raw Orange Peel lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almond paste have 29.4 times more Fat, 3.8 times more Omega 3, 40.7 times more Omega 6 and 1.3 times more Protein than Orange Peel.
• While 500 kcal of Raw Orange Peel contain 2.5 times more Carbohydrate and 10.4 times more Fiber than Almond paste.
• Both Almond paste and Orange Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Orange Peel provide inadequate amounts of Omega 3 and Omega 6