Comparing Nutrients in 5 ounces Oil Roasted Almonds with Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Oil Roasted Almonds with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	29.7% 860kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	18% 13g	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	0% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	53.7% 30g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.56% 0.072mg	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	9.57% 38.3μg	6.02% 24μg	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% 0mg	71% 63.8mg	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	245% 37mg	1.7% 0.26mg	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

	Oil Roasted Almonds with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	41.2% 412mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	1.48% 0.034mg	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	94% 661mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	32% 481mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds with Salt VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds with Salt versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds with Salt vs Florida Oranges:

• 5 ounces of Oil Roasted Almonds with Salt have 19.5 times more Vitamin B2, 9.2 times more Vitamin B3, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 144.3 times more Vitamin E than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain more Vitamin C than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Oil Roasted Almonds with Salt have insufficient amounts of Vitamin C
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds with Salt vs Florida Oranges:

• 5 ounces of Oil Roasted Almonds with Salt have 6.8 times more Calcium, 24.5 times more Copper, 40.9 times more Iron, 27.4 times more Magnesium, 102.5 times more Manganese, 38.8 times more Phosphorus, 4.1 times more Potassium, 8.2 times more Selenium, more Sodium and 38.4 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 31.1 times more Water than Oil Roasted Almonds with Salt.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds with Salt have 13.2 times more Energy, 262.7 times more Fat, 168.3 times more Saturated Fat, 436.1 times more Omega 6, 1.5 times more Carbohydrate, 4.4 times more Fiber and 30.3 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2 times more Sugars than Oil Roasted Almonds with Salt.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Oil Roasted Almonds with Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in five ounces.