Comparing Nutrients in 7 ounces Navel Oranges VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Navel Oranges	Blanched Almonds	Recommended Dietary Allowance
Energy	3.35% 97kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	28.5% 37g	130g per day for Men 19-50 years
Sugars	23.3% 17g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 8.85g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Blanched Almonds	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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17.6% 0.23mg	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	17% 67.5μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Blanched Almonds:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Vitamin B1, 13.9 times more Vitamin B2, 8.2 times more Vitamin B3, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 158.3 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Blanched Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Navel Oranges as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Blanched Almonds:

• Raw Navel Oranges have 19.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Calcium, 26.3 times more Copper, 25.2 times more Iron, 24.4 times more Magnesium, 63.3 times more Manganese, 20.9 times more Phosphorus, 4 times more Potassium, more Selenium, 19 times more Sodium and 37.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 1.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 12 times more Energy, 350.1 times more Fat, 232.5 times more Saturated Fat, 537.6 times more Omega 6, 1.5 times more Carbohydrate, 4.5 times more Fiber and 23.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.