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

Weight per 300 calories

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

Oranges have 3.1 times more energy per 100g than Shelf Stable Unsweetened Almond Milk. It has low energy density when compared to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Shelf Stable Unsweetened Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Oranges	Shelf Stable Unsweetened 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	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	5% 1.6g	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	29.6% 5.04g	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	20% 26g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	22.3% 16.2g	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	% 16.2g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	10.7% 6g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

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

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

• Raw Oranges have 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.
• While Shelf Stable Unsweetened Almond Milk contains more Vitamin D and 110.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B12 and Vitamin K in 300 kcal.

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

• Raw Oranges have 1.6 times more Selenium than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 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.
• Both Raw Oranges and Shelf Stable Unsweetened Almond Milk have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 2.9 times more Carbohydrate, 3.7 times more Sugars and 3.8 times more Fiber than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 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.
• Both Raw Oranges and Shelf Stable Unsweetened Almond Milk have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.