Comparing Nutrients in 300 calories AlmondsVS Orange Peel

Weight per 300 calories

Almonds

51.8g

Orange Peel

309g

Almonds have 6 times more energy per 100g than Orange Peel. It has very high energy density when compared to other foods. Raw Orange Peel having average energy density.

Which food has more nutrients per 300 calories - Almonds or Orange Peel?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Orange Peel

92%

300 kcal ▼

Macro Nutrients

Almondsvs Orange Peel

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

0.64%0.62g

26 gvs0.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

0.23%0.074g

1.97 gvs0.074 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

2.13%0.034g

0.002 gvs0.034 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

0.53%0.09g

6.4 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

59.5%77.3g

11 gvs77.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

≤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]

0.057 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

0.088 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

2.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

86.3%32.8g

6.48 gvs32.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

8.3%4.64g

11 gvs4.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Orange Peel

0%0μg

Vitamin A

7.2%65μg

RAE, retinol activity equivalents

0 μgvs65 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

31%0.37mg

Thiamine

0.11 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

21.4%0.28mg

Riboflavin

0.59 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

17.4%2.8mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

30.3%1.5mg

Pantothenic acid

0.24 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

42%0.54mg

Pyridoxine

0.071 mgvs0.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

23%93μg

Folates and Folic Acid

22.8 μgvs93 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

467%421mg

Ascorbic acid

0 mgvs421 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

5.15%0.77mg

Tocopherols and Tocotrienols

13.3 mgvs0.77 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Orange Peel

14%139mg

Calcium

49.8%498mg

139 mgvs498 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

31.6%0.28mg

0.53 mgvs0.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg

Iron

31%2.47mg

1.92 mgvs2.47 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

16.2%68mg

140 mgvs68 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

1.13 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

9.28%65mg

249 mgvs65 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

19.3%656mg

380 mgvs656 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

5.62%3.1μg

2.12 μgvs3.1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

0.62%9.28mg

0.52 mgvs9.28 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

7.03%0.77mg

1.6 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

6.06%224g

2.3 gvs224 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Orange Peel:

Almonds have 2.1 times more Vitamin B2 and 17.2 times more Vitamin E than Raw Orange Peel.
While Raw Orange Peel contains more Vitamin A, 3.5 times more Vitamin B1, 1.5 times more Vitamin B3, 6.2 times more Vitamin B5, 7.7 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Orange Peel:

Almonds have 1.9 times more Copper, 2.1 times more Magnesium, 3.8 times more Phosphorus and 2.1 times more Zinc than Raw Orange Peel.
While Raw Orange Peel contains 3.6 times more Calcium, 1.3 times more Iron, 1.7 times more Potassium, 1.5 times more Selenium and 98.1 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 41.8 times more Fat, 26.5 times more Saturated Fat, 71.2 times more Omega 6 and 2.4 times more Protein than Raw Orange Peel.
While Raw Orange Peel contains 6.9 times more Carbohydrate and 5.1 times more Fiber than Almonds.
Both Almonds and Raw Orange Peel have similar amounts of Energy per 300 kcal.
Both Almonds as well as Raw Orange Peel have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsOrange PeelVS Blanched AlmondsAlmondsVS Orange-grapefruit juice, canned or bottled, unsweetenedOrange PeelVS Orange-grapefruit juice, canned or bottled, unsweetened

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Orange Peel

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Orange Peel?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: