Comparing Nutrients in 100 grams Florida Oranges VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Almond Flour	17%	73%	10%

Macro Nutrients

	Florida Oranges	Almond Flour	Recommended Dietary Allowance
Energy	1.6% 46kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	12.5% 16g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Almond Flour	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Almond Flour	Recommended Dietary Allowance
Calcium	4.3% 43mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	108% 0.98mg	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	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	1.04% 0.024mg	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	1.7% 12mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Almond Flour per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges 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 Florida Oranges vs Almond Flour:

• 100 g of Almond Flour contain 18.7 times more Vitamin B2, 10 times more Vitamin B3, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Almond Flour provide similar amounts of Vitamin B1 per 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Almond Flour:

• 100 grams of Florida Oranges have 20.2 times more Water than Almond Flour.
• While 100 g of Almond Flour contain 5.4 times more Calcium, 25 times more Copper, 35.8 times more Iron, 25.1 times more Magnesium, 75.4 times more Manganese, 42.7 times more Phosphorus, 3.9 times more Potassium and 35 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges 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 239 times more Fat, 1.4 times more Carbohydrate, 3.9 times more Fiber and 37.4 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Protein