Comparing Nutrients in 5 ounces Fresh Orange juice VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fresh Orange juice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	16.4% 12g	8.9% 6.45g	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	4.14% 3g	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	% 2.57g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 6.2g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	39% 15g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	13% 0.17mg	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	10.6% 42.5μg	9.57% 38.3μg	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	78.7% 71mg	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	0.38% 0.057mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	150% 1.35mg	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	3.54% 0.28mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	152% 3.5mg	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	3.44% 24mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Oil Roasted Almonds:

• 5 ounces of Fresh Orange juice have more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 26 times more Vitamin B2, 9.2 times more Vitamin B3, 3 times more Vitamin B6 and 649.3 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Oil Roasted Almonds provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Oil Roasted Almonds:

• 5 ounces of Fresh Orange juice have 31.5 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 26.5 times more Calcium, 21.7 times more Copper, 18.4 times more Iron, 24.9 times more Magnesium, 175.7 times more Manganese, 27.4 times more Phosphorus, 3.5 times more Potassium, 41 times more Selenium and 61.4 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 1.8 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 13.5 times more Energy, 275.9 times more Fat, 175.3 times more Saturated Fat, 466.2 times more Omega 6, 1.7 times more Carbohydrate, 52.5 times more Fiber and 30.3 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.