Comparing Nutrients in 14 ounces Valencia Oranges VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Valencia Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.6% 6.4g	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	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	2.24% 1.63g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	184% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	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	NA	4.13% 0.62mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	16% 159mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	36% 0.33mg	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	23% 1.83mg	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	3.97% 0.091mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	515% 232μg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Valencia Oranges have 3 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.9 times more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Valencia Oranges have 1.5 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.1 times more Calcium, 2.2 times more Copper, 5.1 times more Iron, 1.6 times more Magnesium, 9 times more Manganese, 1.9 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Water per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 6.8 times more Carbohydrate and 5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.8 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Protein
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Valencia Oranges as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.