Comparing Nutrients in 100 calories Oranges with Peel VS Low-fat Soy Flour

Weight per 100 calories

• Oranges with Peel: 159g
• Low-fat Soy Flour: 27g

Low-fat Soy Flour has 5.9 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Low-fat Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Oranges with Peel	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	9.32% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	6.33% 8.23g	130g per day for Men 19-50 years
Sugars	NA	3.46% 2.5g	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	18.8% 7.14g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.06% 0.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	24.4% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	21.7% 0.28mg	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	12% 47.6μg	19.4% 77.7μg	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	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	11% 111mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	47.8% 0.43mg	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	16% 1.27mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	18.2% 76.6mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	5% 35mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	28.8% 16μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.16% 2.4mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.033% 1.24g	3700g per day for Men 19-50 years

Oranges With Peel VS Low-fat Soy Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Low-fat Soy Flour?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Low-fat Soy Flour:

• 100 calories of Oranges with Peel have 38.4 times more Vitamin A, 1.3 times more Vitamin B5 and more Vitamin C than Low-fat Soy Flour.
• While 100 kcal of Low-fat Soy Flour contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Low-fat Soy Flour provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Low-fat Soy Flour:

• 100 calories of Oranges with Peel have 1.5 times more Calcium and 105.4 times more Water than Low-fat Soy Flour.
• While 100 kcal of Low-fat Soy Flour contain 4.8 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 5.2 times more Phosphorus, 1.8 times more Potassium, 14.3 times more Selenium and 6.3 times more Zinc than Raw Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 3 times more Carbohydrate and 1.7 times more Fiber than Low-fat Soy Flour.
• While 100 kcal of Low-fat Soy Flour contain 5 times more Fat, 5.9 times more Omega 3, 14.1 times more Omega 6 and 6.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Low-fat Soy Flour offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6