Comparing Nutrients in 100 grams Blanched Almonds VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Blanched Almonds	Marmalade, orange	Recommended Dietary Allowance
Energy	20.3% 590kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	51% 66.3g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	82.8% 60g	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	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	1.46% 0.019mg	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	12.3% 49μg	2.25% 9μg	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	5.33% 4.8mg	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	158% 23.8mg	0.4% 0.06mg	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

	Blanched Almonds	Marmalade, orange	Recommended Dietary Allowance
Calcium	23.6% 236mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	10% 0.09mg	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	41% 3.28mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	0.87% 0.02mg	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	68.7% 481mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.9% 33.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Marmalade, orange:

• Blanched Almonds have 38.2 times more Vitamin B1, 28.4 times more Vitamin B2, 67.3 times more Vitamin B3, 20.9 times more Vitamin B5, 6.1 times more Vitamin B6, 5.4 times more Vitamin B9 and 395.8 times more Vitamin E than Marmalade, orange.
• While Marmalade, orange contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Marmalade, orange:

• Blanched Almonds have 6.2 times more Calcium, 11.4 times more Copper, 21.9 times more Iron, 134 times more Magnesium, 91.8 times more Manganese, 120.3 times more Phosphorus, 17.8 times more Potassium, 5.3 times more Selenium and 74.3 times more Zinc than Marmalade, orange.
• While Marmalade, orange contains 2.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 2.4 times more Energy, more Fat, more Saturated Fat, more Omega 6, 14.1 times more Fiber and 71.3 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 3.6 times more Carbohydrate and 13 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Marmalade, orange have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.