Comparing Nutrients in 100 grams Blanched Almonds VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Navel Oranges	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.14% 0.023g	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	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 4.3g	g per day for Men 19-50 years
Fiber	26% 9.9g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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	1% 0.15mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	4.33% 0.039mg	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	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	1.26% 0.029mg	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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Navel Oranges:

• Blanched Almonds have 2.8 times more Vitamin B1, 13.9 times more Vitamin B2, 8.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 158.3 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Navel Oranges:

• Blanched Almonds have 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.
• While Raw Navel Oranges contain 19.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 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.
• While Raw Navel Oranges contain 1.8 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.