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

Macros Ratio

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

Macro Nutrients

	Oranges	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	16.2% 470kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	10% 13g	130g per day for Men 19-50 years
Sugars	129% 94g	11% 8.1g	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	% 8.1g	g per day for Men 19-50 years
Fiber	63% 24g	5.26% 2g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	2.5% 10μg	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	591% 532mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68.3% 410IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	422% 63.3mg	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

	Oranges	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	40% 400mg	184% 1840mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	22.2% 0.2mg	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	12.5% 1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	17.4% 0.4mg	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	20% 140mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	26% 965g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 25 times more Vitamin B5, more Vitamin B6, 30 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains more Vitamin D and 35.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B12 and Vitamin K in 1 kg.

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

• Raw Oranges have 2.3 times more Copper, 1.7 times more Magnesium, 1.6 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, 2.8 times more Iron, 1.6 times more Manganese and more Sodium than Raw Oranges.
• Both Raw Oranges and Shelf Stable Unsweetened Almond Milk have similar amounts of Water per 1 kg.
• Both Raw Oranges as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 3.1 times more Energy, 9 times more Carbohydrate, 11.5 times more Sugars, 12 times more Fiber and 2.4 times more Protein than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 14 times more Omega 6 than Raw Oranges.
• Both Raw Oranges as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.