Comparing Nutrients in 14 ounces Navel Oranges VS SILK Banana-Strawberry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
SILK Banana-Strawberry soy yogurt	11%	12%	77%

Macro Nutrients

	Navel Oranges	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Energy	6.7% 194kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	52% 67.7g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	58% 42g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	33.7% 135μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	77.6% 70mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Calcium	17% 171mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	6.45% 0.52mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	NA	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	NA	11mg per day for Men 19-50 years
Water	9.22% 341g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS SILK Banana-Strawberry soy yogurt per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of SILK Banana-Strawberry soy yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs SILK Banana-Strawberry soy yogurt:

• 14 ounces of Navel Oranges have 3.4 times more Vitamin C than SILK Banana-Strawberry soy yogurt.

Comparing minerals per 14 ounces for Navel Oranges vs SILK Banana-Strawberry soy yogurt:

• 14 oz of SILK Banana-Strawberry soy yogurt contain 4.1 times more Calcium and 4.9 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and SILK Banana-Strawberry soy yogurt contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 3.7 times more Fiber than SILK Banana-Strawberry soy yogurt.
• While 14 oz of SILK Banana-Strawberry soy yogurt contain 1.8 times more Energy, 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and SILK Banana-Strawberry soy yogurt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• 14 ounces of SILK Banana-Strawberry soy yogurt provide inadequate amounts of Fiber