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Comparing Nutrients in 100 grams Valencia OrangesVS Almonds

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

1.7%49kcal
Energy
20%579kcal
49 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.31%0.3g
Fat
51.5%50g
0.3 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.035g
Saturated Fat
12%3.8g
0.035 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g
Omega 3
0.19%0.003g
0.016 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.26%0.044g
Omega 6
72.5%12.3g
0.044 gvs12.3 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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9.15%12g
Carbohydrate
16.6%21.6g
12 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.15%0.11g
≤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 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.58%2.5g
Fiber
33%12.5g
2.5 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.86%1.04g
Protein
37.8%21g
1.04 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.33%12μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
12 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.25%0.087mg
Vitamin B1
17%0.21mg
Thiamine
0.087 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.08%0.04mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.04 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.7%0.27mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
0.27 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5%0.25mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.25 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.85%0.063mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.063 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.75%39μg
Vitamin B9
11%44μg
Folates and Folic Acid
39 μgvs44 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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54%48.5mg
Vitamin C
0%0mg
Ascorbic acid
48.5 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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NA
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
NA mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

4%40mg
Calcium
27%269mg
40 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.1%0.037mg
Copper
115%1.03mg
0.037 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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1.13%0.09mg
Iron
46.4%3.7mg
0.09 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg
Magnesium
64.3%270mg
10 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1%0.023mg
Manganese
95%2.18mg
0.023 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.43%17mg
Phosphorus
68.7%481mg
17 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.26%179mg
Potassium
21.6%733mg
179 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
7.45%4.1μg
NA μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.067%1mg
0 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.55%0.06mg
Zinc
28.4%3.12mg
0.06 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.33%86.3g
Water
0.12%4.4g
86.3 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Valencia Oranges vs Almonds:
Comparing minerals per 100 grams for Valencia Oranges vs Almonds:
Comparison of macro-nutrients per 100 grams:



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