Comparing Nutrients in 14 ounces Valencia Oranges VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Valencia Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.7% 194kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.75% 0.13g	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	26% 33.8g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	12.7% 2.03mg	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	11.3% 0.15mg	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	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	27% 163IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	16% 159mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	87.8% 0.79mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Soymilk, chocolate, nonfat, 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, chocolate, nonfat, 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, chocolate, nonfat, with added calcium, vitamins A and D:

• 14 ounces of Valencia Oranges have 2.4 times more Vitamin B1, 1.7 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 5.1 times more Vitamin A, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 14 ounces for Valencia Oranges vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 14 ounces of Valencia Oranges have 1.7 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.9 times more Calcium, 5.4 times more Copper, 3.9 times more Iron, 5.1 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron
• Both Raw Valencia Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 1.4 times more Carbohydrate and 12.5 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.4 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Protein
• 14 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.