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

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Valencia Oranges	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	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	6.72% 1.14g	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	4.57% 5.94g	41.5% 54g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	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	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	30% 11.3g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	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

	Shelf Stable Unsweetened Almond Milk	Valencia Oranges	Recommended Dietary Allowance
Calcium	83.5% 835mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	12% 438g	10.6% 392g	3700g per day for Men 19-50 years

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

• Shelf Stable Unsweetened Almond Milk has more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3, 25 times more Vitamin B5, more Vitamin B6, 39 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

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

• Shelf Stable Unsweetened Almond Milk has 4.6 times more Calcium, 3.1 times more Iron, 1.7 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Copper, 1.7 times more Magnesium, 1.9 times more Phosphorus and 2.7 times more Potassium than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw Valencia Oranges have similar amounts of Water per 1 lb.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Shelf Stable Unsweetened Almond Milk has 5.7 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Energy, more Omega 3, 9.1 times more Carbohydrate, 12.5 times more Fiber and 2.6 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.