Comparing Nutrients in 5 ounces Almond Flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Almond Flour	Navel Oranges	Recommended Dietary Allowance
Energy	NA	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	34.6% 13g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	66.3% 37g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	93% 83.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.4% 0.21mg	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

	Almond Flour	Navel Oranges	Recommended Dietary Allowance
Calcium	33% 329mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	6.14% 0.055mg	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	57% 4.56mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	1.8% 0.041mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond Flour vs Navel Oranges:

• 5 ounces of Almond Flour have 1.6 times more Vitamin B1, 14.7 times more Vitamin B2, 9.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Navel Oranges.
• Both Almond Flour and Navel Oranges provide similar amounts of Vitamin B9 per five ounces.

Comparing minerals per 5 ounces for Almond Flour vs Navel Oranges:

• 5 ounces of Almond Flour have 5.4 times more Calcium, 25 times more Copper, 24.8 times more Iron, 22.8 times more Magnesium, 62.4 times more Manganese, 22.3 times more Phosphorus, 4 times more Potassium and 35 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 19.9 times more Water than Almond Flour.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Almond Flour as well as Raw Navel Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 334.7 times more Fat, 1.3 times more Carbohydrate, 4.2 times more Fiber and 28.8 times more Protein than Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein