Comparing Nutrients in 300 calories Shelf Stable Unsweetened Almond Milk VS Oranges

Weight per 300 calories

• Shelf Stable Unsweetened Almond Milk: 2000g
• Oranges: 638g

Raw Oranges have 3.1 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is low in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Shelf Stable Unsweetened Almond Milk or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	57.7% 75g	130g per day for Men 19-50 years
Sugars	22.3% 16.2g	82.3% 59.7g	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	% 16.2g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	14.3% 8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68% 20.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	48% 191μg	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	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	137% 820IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	844% 127mg	7.66% 1.15mg	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	368% 3680mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	32% 0.29mg	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	70% 5.6mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	6.94% 0.16mg	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	25.7% 180mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	96% 1440mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	52% 1931g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shelf Stable Unsweetened Almond Milk vs Oranges:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 110.2 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 8 times more Vitamin B5, more Vitamin B6, 9.6 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 300 kcal.

Comparing minerals per 300 calories for Shelf Stable Unsweetened Almond Milk vs Oranges:

• Shelf Stable Unsweetened Almond Milk has 14.4 times more Calcium, 1.4 times more Copper, 8.8 times more Iron, 1.9 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, more Sodium, 2.7 times more Zinc and 3.5 times more Water than Raw Oranges.
• While Raw Oranges contain 1.6 times more Selenium than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Shelf Stable Unsweetened Almond Milk has 25.1 times more Fat, 16.7 times more Saturated Fat, 43.9 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.9 times more Carbohydrate, 3.7 times more Sugars and 3.8 times more Fiber than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.