Comparing Nutrients in 100 calories Vanilla Flavor Sweetened Almond Milk VS Oranges

Weight per 100 calories

• Vanilla Flavor Sweetened Almond Milk: 263g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Vanilla Flavor Sweetened Almond Milk or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	19.2% 25g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.77% 1.05g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Oranges	Recommended Dietary Allowance
Vitamin A	18.4% 166μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.039mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.23% 0.2mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.47% 0.024mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.66% 2.63μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	137% 3.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.4% 111IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Oranges	Recommended Dietary Allowance
Calcium	49.5% 495mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	4.97% 0.045mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.87% 0.79mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	3.78% 0.087mg	2.3% 0.053mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3% 21mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.48% 0.26μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	6.53% 242g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vanilla Flavor Sweetened Almond Milk vs Oranges:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 7.1 times more Vitamin A, 5.5 times more Vitamin B2, more Vitamin B12, more Vitamin D and 19.3 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 4.7 times more Vitamin B1, 3 times more Vitamin B3, 22.5 times more Vitamin B5, 16.2 times more Vitamin B6, 24.3 times more Vitamin B9 and more Vitamin C than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Raw Oranges have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Vanilla Flavor Sweetened Almond Milk vs Oranges:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 5.8 times more Calcium, 3.7 times more Iron, 1.6 times more Manganese, more Sodium, 11.1 times more Zinc and 1.3 times more Water than Raw Oranges.
• While Raw Oranges contain 2.1 times more Copper, 1.4 times more Phosphorus, 2.9 times more Potassium and 4 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Raw Oranges have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 10.7 times more Fat and 14.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate, 4.9 times more Fiber and 1.8 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Raw Oranges have similar amounts of Energy and Sugars per 100 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.