Comparing Nutrients in 14 ounces Valencia Oranges VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Energy	6.7% 194kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	13.6% 2.3g	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	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	23.5% 0.31mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	7.5% 6.75mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	16% 159mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	91% 0.82mg	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% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	NA	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Chocolate Soymilk per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have 4 times more Vitamin B1, 2.8 times more Vitamin B5, 3.5 times more Vitamin B9 and 28.5 times more Vitamin C than Chocolate Soymilk.
• While 14 oz of Unfortified Chocolate Soymilk contain 6.6 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate Soymilk provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 14 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Valencia Oranges have 1.6 times more Calcium and 1.3 times more Potassium than Chocolate Soymilk.
• While 14 oz of Unfortified Chocolate Soymilk contain 5.6 times more Copper, 5.3 times more Iron, 1.5 times more Magnesium, 3 times more Phosphorus, more Sodium and 5.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate Soymilk contain similar levels of Water per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 6.3 times more Fiber than Chocolate Soymilk.
• While 14 oz of Unfortified Chocolate Soymilk contain 1.3 times more Energy, 4.7 times more Omega 3, 13.3 times more Omega 6 and 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate Soymilk offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 14 ounces of Chocolate Soymilk provide inadequate amounts of Fiber