Comparing Nutrients in 100 grams 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	1.62% 47kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	12.5% 16g	130g per day for Men 19-50 years
Sugars	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.06g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Almond Flour	Recommended Dietary Allowance
Vitamin A	1% 9μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	9.45% 37.8μg	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	33.4% 30mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Almond Flour	Recommended Dietary Allowance
Calcium	1% 10mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Almond Flour per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Almond Flour:

• 100 g 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.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3

Comparing minerals per 100 grams for Canned Orange Juice vs Almond Flour:

• 100 grams of Canned Orange Juice have 20.3 times more Water than Almond Flour.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams of Canned Orange Juice provide inadequate amounts of Fiber and Protein