Comparing Nutrients in 5 ounces Almond Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Almond Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	NA	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	34.6% 13g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	66.3% 37g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	33% 329mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oranges with Peel per 5 oz

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

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

• 5 ounces of Almond Flour have 15 times more Vitamin B2, 8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oranges with Peel .
• Both Almond Flour and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Almond Flour vs Oranges with Peel :

• 5 ounces of Almond Flour have 3.3 times more Calcium, 17.1 times more Copper, 4 times more Iron, 17.9 times more Magnesium, 23.3 times more Phosphorus, 3.4 times more Potassium and 25.5 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 19.1 times more Water than Almond Flour.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Almond Flour as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 167.3 times more Fat, 2.1 times more Fiber and 20.2 times more Protein than Oranges with Peel .
• Both Almond Flour and Oranges with Peel offer comparable quantities of Carbohydrate per five ounces.