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

Macros Ratio

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

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Oranges	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	41% 53.3g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	58.5% 42.4g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	28.6% 11g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.4% 4.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	34% 136μg	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	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 186IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	5.44% 0.82mg	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	Oranges	Recommended Dietary Allowance
Calcium	83.5% 835mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	22.7% 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	16% 1.27mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	4.93% 0.11mg	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	5.83% 41mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	12% 438g	10.6% 393g	3700g per day for Men 19-50 years

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

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 35.2 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 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.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 1 lb.

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

• Shelf Stable Unsweetened Almond Milk has 4.6 times more Calcium, 2.8 times more Iron, 1.6 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 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.
• Both Shelf Stable Unsweetened Almond Milk and Raw Oranges have similar amounts of Water per 1 lb.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Shelf Stable Unsweetened Almond Milk has 14 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 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.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.