Comparing Nutrients in 100 grams Valencia Oranges VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Valencia Oranges	Plain Almond Butter	Recommended Dietary Allowance
Energy	1.7% 49kcal	21% 614kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	57.2% 55.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.43g	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 4.34g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	191% 57.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.75% 39μg	13.3% 53μg	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	54% 48.5mg	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	NA	161% 24.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plain Almond Butter	Recommended Dietary Allowance
Calcium	4% 40mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	104% 0.93mg	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	1.13% 0.09mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	93% 2.13mg	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	2.43% 17mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	NA	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.044% 1.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Plain Almond Butter per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Plain Almond Butter:

• 100 grams of Valencia Oranges have 2.1 times more Vitamin B1 and more Vitamin C than Plain Almond Butter.
• While 100 g of Plain Almond Butter no Salt contain 23.5 times more Vitamin B2, 11.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams of Plain Almond Butter have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Plain Almond Butter:

• 100 grams of Valencia Oranges have 52.6 times more Water than Plain Almond Butter.
• While 100 g of Plain Almond Butter no Salt contain 8.7 times more Calcium, 25.2 times more Copper, 38.8 times more Iron, 27.9 times more Magnesium, 92.7 times more Manganese, 29.9 times more Phosphorus, 4.2 times more Potassium and 54.8 times more Zinc than Raw Valencia Oranges.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Plain Almond Butter no Salt contain 12.5 times more Energy, 185 times more Fat, 118.6 times more Saturated Fat, 309.2 times more Omega 6, 1.6 times more Carbohydrate, 4.1 times more Fiber and 20.2 times more Protein than Raw Valencia Oranges.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in 100 grams.