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

Weight per 300 calories

• Oranges: 638g
• Ready-to-drink Chocolate Almond Milk: 600g

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

Which food has more nutrients per 300 calories - Oranges or Ready-to-drink Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Oranges	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	72.4% 52.5g	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	40.3% 15.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Oranges	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.86% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	2.77% 0.036mg	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	48% 191μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	313% 7.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	29.3% 26.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42% 252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	112% 17mg	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

	Oranges	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	25.5% 255mg	113% 1128mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	44.7% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.4% 415μg	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	7.98% 0.64mg	39.8% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	21.7% 0.5mg	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	12.8% 89.4mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	34.4% 3.78mg	11mg per day for Men 19-50 years
Water	15% 554g	14.3% 531g	3700g per day for Men 19-50 years

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

• Raw Oranges have 4.2 times more Vitamin B1, 2.9 times more Vitamin B3, 7.6 times more Vitamin B5, 10.6 times more Vitamin B6, 31.9 times more Vitamin B9 and 12.9 times more Vitamin C than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 5.4 times more Vitamin A, 4.2 times more Vitamin B2, more Vitamin B12, more Vitamin D and 14.7 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin K in 300 kcal.

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

• Raw Oranges have 2.6 times more Potassium and 2.7 times more Selenium than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 4.4 times more Calcium, 1.4 times more Copper, 5 times more Iron, 3.1 times more Manganese, 1.3 times more Phosphorus, more Sodium and 8.5 times more Zinc than Raw Oranges.
• Both Raw Oranges and Ready-to-drink Chocolate Almond Milk have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.3 times more Carbohydrate, 6.4 times more Fiber and 1.6 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 9.8 times more Fat and 10.9 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Ready-to-drink Chocolate Almond Milk have similar amounts of Energy and Sugars per 300 kcal.
• Both Raw Oranges as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.