Comparing Nutrients in 14 ounces Oranges with Peel VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	8.83% 1.5g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	5.5% 0.88mg	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	4.9% 0.064mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	165% 3.97μg	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	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	27.8% 278mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	38% 0.34mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	14% 59.5mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.94% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Oranges with Peel have 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 5.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.7 times more Vitamin A, 4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .

Comparing minerals per 14 ounces for Oranges with Peel vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Oranges with Peel have 1.9 times more Iron and 1.7 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.8 times more Calcium, 1.5 times more Copper, 4 times more Phosphorus, 3.3 times more Selenium, 24 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges with Peel have 2.1 times more Energy, 4.4 times more Carbohydrate and 15 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.1 times more Omega 3, 8.6 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.