Comparing Nutrients in 14 ounces Oranges with Peel VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Oranges with Peel	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	8.62% 250kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.54% 2.46g	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	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	47.3% 61.5g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	47% 18g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	27.3% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	27% 163IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Oranges with Peel	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	27.8% 278mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	NA	11mg per day for Men 19-50 years
Water	8.83% 327g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Soymilk (All flavors), lowfat, 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 Oranges with Peel vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 14 ounces of Oranges with Peel have more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 4.8 times more Vitamin A than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 14 ounces of Oranges with Peel have 1.8 times more Iron and 3.1 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.8 times more Phosphorus and 18.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.5 times more Energy, 2.2 times more Carbohydrate and 5.6 times more Fiber than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.3 times more Protein than Raw Oranges with Peel .
• 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D provide inadequate amounts of Energy