Comparing Nutrients in 7 ounces Oranges with Peel VS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Oranges with Peel

89%

Blanched Almonds

14%

75%

11%

7 oz ▼

Macro Nutrients

Oranges with Peel vs Blanched Almonds

4.3%125kcal

Energy

40.4%1171kcal

125 kcalvs1171 kcal

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

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0.61%0.6g

Fat

107%104g

0.6 gvs104 g

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

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0.22%0.069g

Saturated Fat

24.5%7.84g

0.069 gvs7.84 g

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

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2%0.032g

Omega 3

0.5%0.008g

0.032 gvs0.008 g

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

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0.51%0.087g

Omega 6

144%24.5g

0.087 gvs24.5 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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23.7%30.8g

Carbohydrate

28.5%37g

30.8 gvs37 g

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

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Sugars

12.7%9.2g

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

NA gvs9.2 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.06g

NA gvs0.06 g

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

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Sucrose

%8.85g

NA gvs8.85 g

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

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23.5%8.93g

Fiber

51.7%19.6g

8.93 gvs19.6 g

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

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4.6%2.58g

Protein

76%42.5g

2.58 gvs42.5 g

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

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Vitamins

Oranges with Peel vs Blanched Almonds

2.87%25.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

25.8 μgvs0 μg

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

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16.5%0.2mg

Vitamin B1

31.6%0.38mg

Thiamine

0.2 mgvs0.38 mg

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

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7.63%0.099mg

Vitamin B2

109%1.4mg

Riboflavin

0.099 mgvs1.4 mg

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

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6.2%0.99mg

Vitamin B3

43.4%6.95mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs6.95 mg

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

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13%0.65mg

Vitamin B5

12.5%0.62mg

Pantothenic acid

0.65 mgvs0.62 mg

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

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14%0.18mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.18 mgvs0.23 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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15%59.5μg

Vitamin B9

24.3%97μg

Folates and Folic Acid

59.5 μgvs97 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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157%141mg

Vitamin C

0%0mg

Ascorbic acid

141 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

314%47mg

Tocopherols and Tocotrienols

NA mgvs47 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

Oranges with Peel vs Blanched Almonds

14%139mg

Calcium

47%468mg

139 mgvs468 mg

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

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12.6%0.11mg

Copper

226%2.04mg

0.11 mgvs2.04 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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20%1.6mg

Iron

81.4%6.5mg

1.6 mgvs6.5 mg

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

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6.6%27.8mg

Magnesium

127%532mg

27.8 mgvs532 mg

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

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Manganese

158%3.64mg

NA mgvs3.64 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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6.24%43.7mg

Phosphorus

136%955mg

43.7 mgvs955 mg

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

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11.4%389mg

Potassium

38.5%1308mg

389 mgvs1308 mg

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

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2.53%1.4μg

Selenium

11.5%6.35μg

1.4 μgvs6.35 μg

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

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0.26%3.97mg

Sodium

2.5%37.7mg

3.97 mgvs37.7 mg

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

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2%0.22mg

Zinc

53.6%5.9mg

0.22 mgvs5.9 mg

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

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4.4%163g

Water

0.24%8.95g

163 gvs8.95 g

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

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Lets compare vitamin content per 7 ounces of Oranges with Peel vs Blanched Almonds:

Raw Oranges with Peel have more Vitamin A and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Vitamin B1, 14.2 times more Vitamin B2, 7 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
Both Raw Oranges with Peel and Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
Both Raw Oranges with Peel as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges with Peel vs Blanched Almonds:

Raw Oranges with Peel have 18.2 times more Water than Blanched Almonds.
While Blanched Almonds contain 3.4 times more Calcium, 18 times more Copper, 4.1 times more Iron, 19.1 times more Magnesium, 21.9 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Selenium, 9.5 times more Sodium and 27 times more Zinc than Raw Oranges with Peel .

Comparison of macro-nutrients per 7 ounces:

Raw Oranges with Peel have 4 times more Omega 3 than Blanched Almonds.
While Blanched Almonds contain 9.4 times more Energy, 175.1 times more Fat, 112.9 times more Saturated Fat, 281 times more Omega 6, 2.2 times more Fiber and 16.5 times more Protein than Raw Oranges with Peel .
Both Raw Oranges with Peel and Blanched Almonds have similar amounts of Carbohydrate per 7 oz.
Both Raw Oranges with Peel as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Oranges with Peel VS Fresh Orange juiceBlanched AlmondsVS Fresh Orange juiceOranges with Peel VS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 7 ounces Oranges with Peel VS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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