Comparing Nutrients in 5 ounces Fresh Orange juice VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Fresh Orange juice	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	1.43% 1.86g	130g per day for Men 19-50 years
Sugars	16.4% 12g	1.6% 1.15g	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	4.14% 3g	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	% 2.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 1.15g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.8% 1.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	0.35% 1.4μg	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	78.7% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.7% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	60% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	3.15% 0.028mg	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	3.54% 0.28mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	2.47% 0.057mg	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	3.44% 24mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Shelf Stable Unsweetened Almond Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Shelf Stable Unsweetened Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Shelf Stable Unsweetened Almond Milk:

• 5 ounces of Fresh Orange juice have more Vitamin B1, 3 times more Vitamin B2, 5.7 times more Vitamin B3, 19 times more Vitamin B5, more Vitamin B6, 30 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• While 5 oz of Shelf Stable Unsweetened Almond Milk contain more Vitamin D and 158.3 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin D and Vitamin E
• 5 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Shelf Stable Unsweetened Almond Milk:

• 5 ounces of Fresh Orange juice have 2.2 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus and 3 times more Potassium than Shelf Stable Unsweetened Almond Milk.
• While 5 oz of Shelf Stable Unsweetened Almond Milk contain 16.7 times more Calcium, 1.4 times more Iron and 72 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Shelf Stable Unsweetened Almond Milk contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium
• 5 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Orange juice as well as Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 7.9 times more Carbohydrate, 10.4 times more Sugars and more Fructose than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Carbohydrate
• Both Raw Orange juice as well as Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in five ounces.