Comparing Nutrients in 14 ounces Oranges with Peel VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Oranges with Peel	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	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	4.86% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	28.6% 37.2g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	47% 18g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	1.83% 0.024mg	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	29.8% 119μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	207% 4.96μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	19.4% 17.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	27.8% 167IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74.4% 11mg	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

	Oranges with Peel	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	27.8% 278mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.87% 275μg	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	39.7% 3.18mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	14.3% 0.33mg	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	12.5% 87.3mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Ready-to-drink Chocolate Almond Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Ready-to-drink Chocolate Almond Milk:

• 14 ounces of Oranges with Peel have 4.5 times more Vitamin B1, 4.9 times more Vitamin B3, 9.4 times more Vitamin B5, 15.5 times more Vitamin B6, 30 times more Vitamin B9 and 16.1 times more Vitamin C than Ready-to-drink Chocolate Almond Milk.
• While 14 oz of Ready-to-drink Chocolate Almond Milk contain 4.8 times more Vitamin A, 3.5 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Oranges with Peel vs Ready-to-drink Chocolate Almond Milk:

• 14 ounces of Oranges with Peel have 1.5 times more Iron and 2.6 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• While 14 oz of Ready-to-drink Chocolate Almond Milk contain 2.7 times more Calcium, 35.5 times more Sodium and 5.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Ready-to-drink Chocolate Almond Milk contain similar levels of Copper, Magnesium, Phosphorus and Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.3 times more Energy, 1.7 times more Carbohydrate, 11.3 times more Fiber and 2.1 times more Protein than Ready-to-drink Chocolate Almond Milk.
• 14 ounces of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.