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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Valencia 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	1.9% 1.84g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	56% 72.8g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	NA	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	11.4% 6.37g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	3.86% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	112% 17mg	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

	Valencia Oranges	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	24.5% 245mg	113% 1128mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	6.9% 0.55mg	39.8% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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	15% 104mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	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	3.34% 0.37mg	34.4% 3.78mg	11mg per day for Men 19-50 years
Water	14.3% 529g	14.3% 531g	3700g per day for Men 19-50 years

Valencia Oranges VS Ready-to-drink Chocolate Almond Milk Nutrients Per 300 Kcal

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

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

• 300 calories of Valencia Oranges have 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.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 5.1 times more Vitamin A, 4.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 300 calories of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 300 calories of Valencia Oranges have 2.4 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 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.
• Both Valencia Oranges and Ready-to-drink Chocolate Almond Milk contain similar levels of Magnesium, Phosphorus and Water per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 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.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 4.1 times more Fat and 4.6 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Ready-to-drink Chocolate Almond Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 300 calories of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3