Comparing Nutrients in 7 ounces Canned Orange Juice VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Almond Flour	17%	73%	10%

Macro Nutrients

	Canned Orange Juice	Almond Flour	Recommended Dietary Allowance
Energy	3.2% 93kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	24.7% 32g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Almond Flour	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	457% 137μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	18.8% 75μg	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	66.4% 59.7mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Almond Flour	Recommended Dietary Allowance
Calcium	2% 20mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	215% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	159% 71.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	39% 1324mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.68% 1.47μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.12% 1.77mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.23% 8.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Almond Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Almond Flour:

• 7 oz of Almond Flour contain 2.9 times more Vitamin B1, 35.6 times more Vitamin B2, 19.9 times more Vitamin B3, 3.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3

Comparing minerals per 7 ounces for Canned Orange Juice vs Almond Flour:

• 7 ounces of Canned Orange Juice have 20.3 times more Water than Almond Flour.
• While 7 oz of Almond Flour contain 23.2 times more Calcium, 44.3 times more Copper, 32.2 times more Iron, 25.1 times more Magnesium, 86.2 times more Manganese, 30.1 times more Phosphorus, 3.6 times more Potassium and 70 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Almond Flour lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond Flour contain 334.7 times more Fat, 1.5 times more Carbohydrate, 30.9 times more Fiber and 38.5 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein