Comparing Nutrients in 1 kilogram Shelf Stable Unsweetened Almond Milk VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Navel Oranges	Recommended Dietary Allowance
Energy	5.17% 150kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	96% 125g	130g per day for Men 19-50 years
Sugars	11% 8.1g	117% 85g	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	0% 0g	31% 22.5g	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	% 0g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 42.8g	g per day for Men 19-50 years
Fiber	5.26% 2g	58% 22g	38g per day for Men 19-50 years
Protein	7.14% 4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	85% 340μg	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	0% 0mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68.3% 410IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	422% 63.3mg	10% 1.5mg	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

	Shelf Stable Unsweetened Almond Milk	Navel Oranges	Recommended Dietary Allowance
Calcium	184% 1840mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	43.3% 0.39mg	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	35% 2.8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	12.6% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 90mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	26% 965g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Shelf Stable Unsweetened Almond Milk vs Navel Oranges:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 42.2 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, more Vitamin B1, 5.1 times more Vitamin B2, 6.1 times more Vitamin B3, 26.1 times more Vitamin B5, more Vitamin B6, 34 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Shelf Stable Unsweetened Almond Milk vs Navel Oranges:

• Shelf Stable Unsweetened Almond Milk has 4.3 times more Calcium, 2.2 times more Iron, 1.4 times more Manganese and 72 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Copper, 1.8 times more Magnesium, 2.6 times more Phosphorus and 2.5 times more Potassium than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw Navel Oranges have similar amounts of Water per 1 kg.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Shelf Stable Unsweetened Almond Milk has 11 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.3 times more Energy, 9.6 times more Carbohydrate, 10.5 times more Sugars, more Fructose, 11 times more Fiber and 2.3 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.