Comparing Nutrients in 14 ounces Fresh Orange juice VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Fresh Orange juice	Soy Flour, defatted	Recommended Dietary Allowance
Energy	6.16% 179kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	5% 4.84g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	104% 135g	130g per day for Men 19-50 years
Sugars	46% 33.3g	90% 65g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	183% 69.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	365% 204g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	77.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	159% 7.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	175% 2.28mg	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	29.8% 119μg	303% 1211μg	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	220% 198mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	1793% 16mg	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	9.92% 0.79mg	458% 36.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	274% 1151mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	521% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1861% 837μg	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	382% 2675mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	278% 9462mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	88.8% 9.76mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.78% 28.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Soy Flour, defatted per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Soy Flour, defatted:

• 14 ounces of Fresh Orange juice have more Vitamin C than Soy Flour, defatted.
• While 14 oz of Soy flour, defatted contain 7.8 times more Vitamin B1, 8.4 times more Vitamin B2, 6.5 times more Vitamin B3, 10.5 times more Vitamin B5, 14.4 times more Vitamin B6, 10.2 times more Vitamin B9 and 41 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 14 ounces of Soy Flour, defatted have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Soy Flour, defatted:

• 14 ounces of Fresh Orange juice have 12.2 times more Water than Soy Flour, defatted.
• While 14 oz of Soy flour, defatted contain 21.9 times more Calcium, 92.4 times more Copper, 46.2 times more Iron, 26.4 times more Magnesium, 215.6 times more Manganese, 39.6 times more Phosphorus, 11.9 times more Potassium, 17 times more Selenium and 49.2 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Soy flour, defatted contain 7.3 times more Energy, 5.7 times more Omega 3, 16.2 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Sugars, 87.5 times more Fiber and 73.5 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein