Comparing Nutrients in 14 ounces Canned Orange Juice VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Canned Orange Juice	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	8.83% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	10.7% 14g	130g per day for Men 19-50 years
Sugars	48% 34.8g	14.3% 10.4g	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	13.3% 9.64g	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	% 9g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	4.9% 0.064mg	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	24% 95μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	165% 3.97μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 119mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	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	9.64% 67.5mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 14 ounces of Canned Orange Juice have 1.9 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 6.8 times more Vitamin A, 9.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 14 ounces of Canned Orange Juice have 1.6 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 12.3 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 5.1 times more Phosphorus, 23 times more Selenium, 12 times more Sodium and 5.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 3.1 times more Carbohydrate and 3.4 times more Sugars than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 7 times more Omega 3, 14 times more Omega 6 and 3.5 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Unsweetened Canned Orange Juice as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber in 14 ounces.