Comparing Nutrients in 5 ounces Navel Oranges VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Almond Flour	17%	73%	10%

Macro Nutrients

	Navel Oranges	Almond Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	17.7% 23g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	34.6% 13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Almond Flour	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	326% 98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Almond Flour	Recommended Dietary Allowance
Calcium	6.1% 61mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	154% 1.4mg	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	2.3% 0.18mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	114% 51μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.66% 32.6mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	28% 945mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.17% 6.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Almond Flour per 5 oz

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

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

• 5 oz of Almond Flour contain 1.6 times more Vitamin B1, 14.7 times more Vitamin B2, 9.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Almond Flour provide similar amounts of Vitamin B9 per five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Almond Flour:

• 5 ounces of Navel Oranges have 19.9 times more Water than Almond Flour.
• While 5 oz of Almond Flour contain 5.4 times more Calcium, 25 times more Copper, 24.8 times more Iron, 22.8 times more Magnesium, 62.4 times more Manganese, 22.3 times more Phosphorus, 4 times more Potassium and 35 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Almond Flour lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond Flour contain 334.7 times more Fat, 1.3 times more Carbohydrate, 4.2 times more Fiber and 28.8 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein