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

Weight per 300 calories

• Navel 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 - Navel Oranges or Ready-to-drink Chocolate Almond Milk?

Macros Ratio

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

Macro Nutrients

	Navel 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	0.95% 0.92g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	59% 76.8g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Navel 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	34.7% 0.42mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	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	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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

	Navel Oranges	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	26.3% 263mg	113% 1128mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	9.95% 0.8mg	39.8% 3.18mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	34.4% 3.78mg	11mg per day for Men 19-50 years
Water	14.2% 526g	14.3% 531g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Navel Oranges have 3.2 times more Vitamin B1, 4.2 times more Vitamin B3, 7.6 times more Vitamin B5, 13.4 times more Vitamin B6, 34.7 times more Vitamin B9 and 13.7 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, 3.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 18.4 times more Vitamin E than Raw Navel Oranges.
• 300 calories of Navel 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
• Both Raw Navel Oranges as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin K in 300 calories.

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

• 300 calories of Navel Oranges have 1.2 times more Phosphorus and 2.3 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 4.3 times more Calcium, 1.7 times more Copper, 4 times more Iron, 2.8 times more Manganese, 69.6 times more Sodium and 7.7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Ready-to-drink Chocolate Almond Milk contain similar levels of Magnesium and Water per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.4 times more Carbohydrate, 5.6 times more Fiber and 1.5 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 8.2 times more Fat and 8.9 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Ready-to-drink Chocolate Almond Milk offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3 in 300 calories.