Comparing Nutrients in 7 ounces Plain Almond Butter with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Plain Almond Butter with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	42% 1218kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	19% 25g	130g per day for Men 19-50 years
Sugars	17% 12.4g	23.3% 17g	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	6.16% 4.47g	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	% 0.04g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 12g	% 8.5g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	12% 0.16mg	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	26.3% 105μg	17% 67.5μg	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	130% 117mg	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	320% 48mg	2% 0.3mg	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

	Plain Almond Butter with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	69% 689mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	8.6% 0.077mg	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	86.6% 6.93mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	2.5% 0.058mg	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	144% 1008mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Almond Butter with Salt versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plain Almond Butter with Salt vs Navel Oranges:

• 7 ounces of Plain Almond Butter with Salt have 18.4 times more Vitamin B2, 7.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 161.4 times more Vitamin E than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.7 times more Vitamin B1 and more Vitamin C than Plain Almond Butter with Salt.
• 7 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Plain Almond Butter with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Plain Almond Butter with Salt vs Navel Oranges:

• 7 ounces of Plain Almond Butter with Salt have 8.1 times more Calcium, 23.9 times more Copper, 26.8 times more Iron, 25.4 times more Magnesium, 73.5 times more Manganese, 22.1 times more Phosphorus, 4.5 times more Potassium, more Selenium, 227 times more Sodium and 41.1 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 52.4 times more Water than Plain Almond Butter with Salt.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter with Salt have 12.5 times more Energy, 370 times more Fat, 385.3 times more Saturated Fat, 591.5 times more Omega 6, 1.5 times more Carbohydrate, 4.7 times more Fiber and 23 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Sugars and more Fructose than Plain Almond Butter with Salt.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Plain Almond Butter with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in seven ounces.