Comparing Nutrients in 14 ounces Oranges VS SILK Vanilla, soymilk

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	51% 37g	15.8% 11.4g	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	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	25% 9.53g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	NA	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	203% 4.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.4% 194IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	16% 159mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	4.96% 0.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	NA	700mg per day for Men 19-50 years
Potassium	21% 718mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS SILK Vanilla, soymilk per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of SILK Vanilla, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs SILK Vanilla, soymilk:

• 14 ounces of Oranges have 3 times more Vitamin B9 and more Vitamin C than SILK Vanilla, soymilk.
• While 14 oz of SILK Vanilla, soymilk contain 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of SILK Vanilla, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Oranges vs SILK Vanilla, soymilk:

• 14 ounces of Oranges have 1.5 times more Potassium than SILK Vanilla, soymilk.
• While 14 oz of SILK Vanilla, soymilk contain 3.1 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 4.6 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Oranges.
• Both Oranges and SILK Vanilla, soymilk contain similar levels of Water per 14 ounces.
• 14 ounces of Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 2.9 times more Carbohydrate, 3.2 times more Sugars and 6 times more Fiber than SILK Vanilla, soymilk.
• While 14 oz of SILK Vanilla, soymilk contain 2.6 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Protein
• 14 ounces of SILK Vanilla, soymilk provide inadequate amounts of Fiber
• Both Raw Oranges as well as SILK Vanilla, soymilk provide inadequate amounts of Energy in 14 ounces.