Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Valencia Oranges	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	6.7% 194kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	9.18% 2.94g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	33.7% 44g	130g per day for Men 19-50 years
Sugars	NA	NA	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	26% 9.92g	44% 16.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	18.3% 0.24mg	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	38.7% 155μg	110% 441μg	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	214% 192mg	75% 67.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	16% 159mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	51.6% 0.46mg	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	4.47% 0.36mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	86.6% 2mg	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	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.36% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Boiled Green Soybeans:

• Raw Valencia Oranges have 1.5 times more Vitamin A, 2 times more Vitamin B5 and 2.9 times more Vitamin C than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 3 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Green Soybeans have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Green Soybeans:

• Raw Valencia Oranges have 1.3 times more Water than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 3.6 times more Calcium, 3.2 times more Copper, 27.8 times more Iron, 6 times more Magnesium, 21.8 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium and 15.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Soybeans contain 2.9 times more Energy, 21.3 times more Fat, 21.1 times more Saturated Fat, 22.1 times more Omega 3, 60.4 times more Omega 6, 1.7 times more Fiber and 11.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Green Soybeans have similar amounts of Carbohydrate per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.