Comparing Nutrients in 500 calories Oranges VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk

Weight per 500 calories

• Oranges: 1064g
• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 2381g

Oranges have 2.2 times more energy per 100g than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk. It has low energy density when compared to other foods. Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk having very low energy density.

Which food has more nutrients per 500 calories - Oranges or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	Oranges	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	23% 29.8g	130g per day for Men 19-50 years
Sugars	137% 99g	0% 0g	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	67% 25.5g	25% 9.52g	38g per day for Men 19-50 years
Protein	18% 10g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	13% 117μg	164% 1476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	27.5% 0.36mg	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	79.8% 319μg	5.95% 24μg	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	629% 566mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	167% 1000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	665% 100mg	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	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	42.6% 426mg	448% 4476mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	76.7% 0.69mg	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	13.3% 1.06mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	NA	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	21.3% 149mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	119% 1786mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	25% 923g	61.6% 2280g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Raw Oranges have 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 13.4 times more Vitamin B9 and more Vitamin C than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 12.6 times more Vitamin A, 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, more Vitamin D and 52.1 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 10.5 times more Calcium, 1.4 times more Copper, 10.1 times more Iron, 2.2 times more Magnesium, 2.7 times more Phosphorus, more Sodium, 2.2 times more Zinc and 2.5 times more Water than Raw Oranges.
• Both Raw Oranges and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 4.2 times more Carbohydrate, more Sugars and 2.7 times more Fiber than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 27.2 times more Fat, 30.2 times more Omega 6 and 2 times more Protein than Raw Oranges.
• Both Raw Oranges and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.