Comparing Nutrients in 100 calories Valencia OrangesVS Almonds

Weight per 100 calories

Valencia Oranges

204g

Almonds

17.3g

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 100 calories - Valencia Oranges or Almonds?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Valencia Orangesvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.63%0.61g

Fat

8.9%8.62g

0.61 gvs8.62 g

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

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0.22%0.071g

Saturated Fat

2.05%0.66g

0.071 gvs0.66 g

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

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2.04%0.033g

Omega 3

0.032%0.001g

0.033 gvs0.001 g

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

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0.53%0.09g

Omega 6

12.5%2.13g

0.09 gvs2.13 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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18.7%24.3g

Carbohydrate

2.86%3.72g

24.3 gvs3.72 g

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

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Sugars

1.04%0.75g

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

NA gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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13.4%5.1g

Fiber

5.7%2.16g

5.1 gvs2.16 g

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

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3.8%2.12g

Protein

6.52%3.65g

2.12 gvs3.65 g

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

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Vitamins

Valencia Orangesvs Almonds

2.72%24.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24.5 μgvs0 μg

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

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14.8%0.18mg

Vitamin B1

2.95%0.035mg

Thiamine

0.18 mgvs0.035 mg

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

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6.28%0.082mg

Vitamin B2

15%0.2mg

Riboflavin

0.082 mgvs0.2 mg

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

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3.5%0.56mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.62 mg

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

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10.2%0.51mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.51 mgvs0.081 mg

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

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9.9%0.13mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.13 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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20%79.6μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

79.6 μgvs7.6 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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110%99mg

Vitamin C

0%0mg

Ascorbic acid

99 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

29.5%4.43mg

Tocopherols and Tocotrienols

NA mgvs4.43 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

8.16%81.6mg

Calcium

4.65%46.5mg

81.6 mgvs46.5 mg

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

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8.4%0.076mg

Copper

19.8%0.18mg

0.076 mgvs0.18 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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2.3%0.18mg

Iron

8%0.64mg

0.18 mgvs0.64 mg

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

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4.86%20.4mg

Magnesium

11%46.6mg

20.4 mgvs46.6 mg

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

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2.04%0.047mg

Manganese

16.4%0.38mg

0.047 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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4.96%34.7mg

Phosphorus

12%83mg

34.7 mgvs83 mg

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

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10.7%365mg

Potassium

3.72%127mg

365 mgvs127 mg

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

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Selenium

1.3%0.71μg

NA μgvs0.71 μg

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

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0%0mg

Sodium

0.012%0.17mg

0 mgvs0.17 mg

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

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1.1%0.12mg

Zinc

4.9%0.54mg

0.12 mgvs0.54 mg

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

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4.76%176g

Water

0.021%0.76g

176 gvs0.76 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Raw Valencia Oranges as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 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 100 kcal.
Both Raw Valencia Oranges as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Valencia OrangesVS Navel OrangesAlmondsVS Navel OrangesValencia OrangesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Valencia OrangesVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Valencia Oranges or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: