Comparing Nutrients in 300 calories Valencia OrangesVS Almonds

Weight per 300 calories

Valencia Oranges

612g

Almonds

51.8g

Almonds have 11.8 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Almonds?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Almonds

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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1.9%1.84g

Fat

26.7%26g

1.84 gvs26 g

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

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0.67%0.21g

Saturated Fat

6.16%1.97g

0.21 gvs1.97 g

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

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6.12%0.098g

Omega 3

0.097%0.002g

0.098 gvs0.002 g

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

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1.6%0.27g

Omega 6

37.6%6.4g

0.27 gvs6.4 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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56%72.8g

Carbohydrate

8.6%11g

72.8 gvs11 g

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

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Sugars

3.1%2.25g

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

NA gvs2.25 g

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

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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40.3%15.3g

Fiber

17%6.48g

15.3 gvs6.48 g

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

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11.4%6.37g

Protein

19.6%11g

6.37 gvs11 g

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

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Vitamins

Valencia Orangesvs Almonds

8.16%73.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

73.5 μgvs0 μg

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

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44.4%0.53mg

Vitamin B1

8.85%0.11mg

Thiamine

0.53 mgvs0.11 mg

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

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19%0.24mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.24 mgvs0.59 mg

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

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10.5%1.68mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs1.87 mg

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

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30.6%1.53mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.53 mgvs0.24 mg

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

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29.7%0.39mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.39 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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59.7%239μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

239 μgvs22.8 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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330%297mg

Vitamin C

0%0mg

Ascorbic acid

297 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Valencia Orangesvs Almonds

24.5%245mg

Calcium

14%139mg

245 mgvs139 mg

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

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25%0.23mg

Copper

59.4%0.53mg

0.23 mgvs0.53 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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6.9%0.55mg

Iron

24%1.92mg

0.55 mgvs1.92 mg

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

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14.6%61.2mg

Magnesium

33.3%140mg

61.2 mgvs140 mg

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

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6.12%0.14mg

Manganese

49%1.13mg

0.14 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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15%104mg

Phosphorus

35.6%249mg

104 mgvs249 mg

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

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32.2%1096mg

Potassium

11%380mg

1096 mgvs380 mg

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

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

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

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0%0mg

Sodium

0.035%0.52mg

0 mgvs0.52 mg

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

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3.34%0.37mg

Zinc

14.7%1.6mg

0.37 mgvs1.6 mg

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

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14.3%529g

Water

0.062%2.3g

529 gvs2.3 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 Valencia Oranges vs Almonds:

Raw Valencia Oranges have more Vitamin A, 5 times more Vitamin B1, 6.3 times more Vitamin B5, 5.4 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 2.4 times more Vitamin B2 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Valencia Oranges as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Almonds:

Raw Valencia Oranges have 1.8 times more Calcium, 2.9 times more Potassium and 231.3 times more Water than Almonds.
While Almonds contain 2.4 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 8 times more Manganese, 2.4 times more Phosphorus and 4.4 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 63 times more Omega 3, 6.5 times more Carbohydrate and 2.4 times more Fiber than Almonds.
While Almonds contain 14.1 times more Fat, 9.2 times more Saturated Fat, 23.7 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Almonds have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesAlmondsVS Navel OrangesValencia OrangesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Valencia Oranges or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: