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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Oranges with Peel	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	NA	5.07% 3.67g	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	% 3.67g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.4% 4.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	1.13% 4.54μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	191% 28.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	31.8% 318mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	10% 0.091mg	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	45.4% 3.63mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	NA	7.9% 0.18mg	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	14.3% 100mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10% 373g	12% 438g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Shelf Stable Unsweetened Almond Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Shelf Stable Unsweetened Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges with Peel has more Vitamin B1, 5 times more Vitamin B2, 7.1 times more Vitamin B3, 33 times more Vitamin B5, more Vitamin B6, 30 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 2.9 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus and 2.9 times more Potassium than Shelf Stable Unsweetened Almond Milk.
• While 1 lb of Shelf Stable Unsweetened Almond Milk contains 2.6 times more Calcium and 36 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Shelf Stable Unsweetened Almond Milk contain similar levels of Water per one pound.
• 1 pound of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 4.2 times more Energy, 11.8 times more Carbohydrate, 22.5 times more Fiber and 3.3 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Raw Oranges with Peel as well as Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Omega 3 and Omega 6 in one pound.