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

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	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	0.26% 0.044g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	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

	Florida Oranges	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	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	7.1% 0.35mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	245% 37mg	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

	Florida Oranges	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.6% 0.13mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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	2.43% 17mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 481mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Florida Oranges have 31.1 times more Water than Oil Roasted Almonds with Salt.
• While 5 oz of Oil Roasted Almonds with Salt contain 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 Raw Florida Oranges.
• 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 Florida Oranges have 2 times more Sugars than Oil Roasted Almonds with Salt.
• While 5 oz of Oil Roasted Almonds with Salt contain 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 Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3 in five ounces.