Comparing Nutrients in 14 ounces Valencia Oranges VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Energy	6.7% 194kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	81.7% 13mg	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	19.2% 0.25mg	71% 0.92mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	179% 4.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	31.8% 28.6mg	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	NA	66.7% 10mg	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	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	16% 159mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	54.2% 0.49mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	NA	700mg per day for Men 19-50 years
Potassium	21% 710mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	NA	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.76% 361g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.4 times more Vitamin B1, 1.2 times more Vitamin B9 and 6.7 times more Vitamin C than Enhanced Soymilk.
• While Enhanced Soymilk contains 5 times more Vitamin B2, 12 times more Vitamin B3, 3.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 14 ounces for Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.3 times more Potassium than Enhanced Soymilk.
• While Enhanced Soymilk contains 3.5 times more Calcium, 3.3 times more Copper, 5.4 times more Iron, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 3.4 times more Carbohydrate and 6.3 times more Fiber than Enhanced Soymilk.
• While Enhanced Soymilk contains 6.6 times more Fat and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Energy per 14 oz.
• Both Raw Valencia Oranges as well as Enhanced Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.