Comparing Nutrients in 5 ounces Orange Peel VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Orange Peel	Roasted Almonds	Recommended Dietary Allowance
Energy	4.74% 137kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	39.5% 15g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15% 0.19mg	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	19.5% 78μg	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	214% 193mg	0% 0mg	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	2.36% 0.35mg	226% 34mg	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

	Orange Peel	Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 228mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	173% 1.56mg	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	14% 1.13mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	4.25% 29.8mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.78% 103g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange Peel VS Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Orange Peel vs Roasted Almonds:

• 5 ounces of Orange Peel have more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 13.3 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B9 and 95.6 times more Vitamin E than Raw Orange Peel.
• 5 ounces of Orange Peel have insufficient amounts of Vitamin E
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange Peel as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Orange Peel vs Roasted Almonds:

• 5 oz of Dry Roasted Almonds contain 1.7 times more Calcium, 11.9 times more Copper, 4.7 times more Iron, 12.7 times more Magnesium, 22.4 times more Phosphorus, 3.4 times more Potassium, 2 times more Selenium and 13.2 times more Zinc than Raw Orange Peel.
• 5 ounces of Orange Peel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Almonds contain 6.2 times more Energy, 262.7 times more Fat, 170.5 times more Saturated Fat, 446.4 times more Omega 6 and 14 times more Protein than Raw Orange Peel.
• Both Orange Peel and Roasted Almonds offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Orange Peel provide inadequate amounts of Omega 6
• Both Raw Orange Peel as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.