Comparing Nutrients in 1 pound Ready-to-drink Chocolate Almond Milk VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Chocolate Almond Milk	5%	22%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Ready-to-drink Chocolate Almond Milk	Valencia Oranges	Recommended Dietary Allowance
Energy	7.82% 227kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	NA	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	4.77% 1.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Chocolate Almond Milk	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	31.8% 286μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.8% 0.8mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.47mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	22% 0.29mg	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	1.13% 4.54μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	236% 5.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 20mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.8% 191IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	85% 12.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ready-to-drink Chocolate Almond Milk	Valencia Oranges	Recommended Dietary Allowance
Calcium	85.3% 853mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	7.85% 314μg	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	30% 2.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	4.54% 0.1mg	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	12.3% 86mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 401g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Ready-to-drink Chocolate Almond Milk vs Valencia Oranges:

• Ready-to-drink Chocolate Almond Milk has 5.3 times more Vitamin A, 4.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin B1, 2.7 times more Vitamin B3, 7.1 times more Vitamin B5, 10.5 times more Vitamin B6, 39 times more Vitamin B9 and 11 times more Vitamin C than Ready-to-drink Chocolate Almond Milk.

Comparing minerals per 1 pound for Ready-to-drink Chocolate Almond Milk vs Valencia Oranges:

• Ready-to-drink Chocolate Almond Milk has 4.7 times more Calcium, 1.8 times more Copper, 5.9 times more Iron, 3.6 times more Manganese, more Sodium and 10.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Ready-to-drink Chocolate Almond Milk has 4.2 times more Fat and 4.7 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 1.3 times more Carbohydrate, 6.3 times more Fiber and 1.7 times more Protein than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Raw Valencia Oranges have similar amounts of Energy per 1 lb.
• Both Ready-to-drink Chocolate Almond Milk as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.