Comparing Nutrients in 14 ounces Valencia Oranges VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Valencia Oranges	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	4% 5.2g	130g per day for Men 19-50 years
Sugars	NA	4.43% 3.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	0.79% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.5% 4.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27% 163IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	16% 159mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	8.8% 0.079mg	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	4.47% 0.36mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	6.9% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10.4% 383g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Shelf Stable Unsweetened Almond Milk:

• Raw Valencia Oranges have more Vitamin A, more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3, 25 times more Vitamin B5, more Vitamin B6, 39 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Shelf Stable Unsweetened Almond Milk:

• Raw Valencia Oranges have 1.9 times more Copper, 1.7 times more Magnesium, 1.9 times more Phosphorus and 2.7 times more Potassium than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 4.6 times more Calcium, 3.1 times more Iron, 1.7 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Shelf Stable Unsweetened Almond Milk have similar amounts of Water per 14 oz.
• Both Raw Valencia Oranges as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 3.3 times more Energy, more Omega 3, 9.1 times more Carbohydrate, 12.5 times more Fiber and 2.6 times more Protein than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 5.7 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.