Comparing Nutrients in 7 ounces Navel Oranges VS Plain Almond Butter

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Plain Almond Butter	Recommended Dietary Allowance
Energy	3.35% 97kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	12% 8.8g	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	6.16% 4.47g	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	% 3.9g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 8.6g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	379% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	26.3% 105μg	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	130% 117mg	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	2% 0.3mg	320% 48mg	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

	Navel Oranges	Plain Almond Butter	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	206% 1.85mg	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	3.22% 0.26mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	184% 4.23mg	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	6.52% 45.6mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.088% 3.25g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1 and more Vitamin C than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 18.4 times more Vitamin B2, 7.4 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 161.4 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Plain Almond Butter provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Plain Almond Butter have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 52.4 times more Water than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 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 and 41.1 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Sugars and more Fructose than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 12.5 times more Energy, 370 times more Fat, 244.2 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 Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in seven ounces.