Comparing Nutrients in 300 calories Ready-to-drink Chocolate Almond Milk VS Valencia Oranges

Weight per 300 calories

• Ready-to-drink Chocolate Almond Milk: 600g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Ready-to-drink Chocolate Almond Milk or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	56% 72.8g	130g per day for Men 19-50 years
Sugars	72.4% 52.5g	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	6.3% 2.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.75% 3.78g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Chocolate Almond Milk	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	42% 378μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.7% 1.06mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.86% 0.62mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	29.7% 0.39mg	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	1.5% 6μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	313% 7.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	42% 252IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	112% 17mg	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	113% 1128mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	10.4% 415μg	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	39.8% 3.18mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	6.12% 0.14mg	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	16.3% 114mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.78mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	14.3% 531g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ready-to-drink Chocolate Almond Milk vs Valencia Oranges:

• Ready-to-drink Chocolate Almond Milk has 5.1 times more Vitamin A, 4.3 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, 7.3 times more Vitamin B5, 10.7 times more Vitamin B6, 39.8 times more Vitamin B9 and 11.2 times more Vitamin C than Ready-to-drink Chocolate Almond Milk.

Comparing minerals per 300 calories for Ready-to-drink Chocolate Almond Milk vs Valencia Oranges:

• Ready-to-drink Chocolate Almond Milk has 4.6 times more Calcium, 1.8 times more Copper, 5.8 times more Iron, 3.5 times more Manganese, more Sodium and 10.3 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ready-to-drink Chocolate Almond Milk has 4.1 times more Fat and 4.6 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 1.3 times more Carbohydrate, 6.4 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 300 kcal.
• Both Ready-to-drink Chocolate Almond Milk as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.