Comparing Nutrients in 14 ounces Valencia Oranges VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Valencia Oranges	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	6.7% 194kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	82.6% 14g	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	28.7% 37.3g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	51.3% 0.67mg	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	126% 504μg	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	53% 47.6mg	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	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	16% 159mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	232% 2.1mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	196% 4.5mg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	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	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.2% 267g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Stir-Fried Soybeans Sprouts:

• Raw Valencia Oranges have 12 times more Vitamin A and 4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.8 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 4.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Stir-Fried Soybeans Sprouts:

• Raw Valencia Oranges have 1.3 times more Water than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 2.1 times more Calcium, 14.2 times more Copper, 4.4 times more Iron, 9.6 times more Magnesium, 49.3 times more Manganese, 12.7 times more Phosphorus, 3.2 times more Potassium and 35 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.3 times more Carbohydrate and 3.1 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 2.6 times more Energy, 23.7 times more Fat, 28.1 times more Saturated Fat, 29.5 times more Omega 3, 80.4 times more Omega 6 and 12.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.