Comparing Nutrients in 14 ounces SILK Plain, soymilk VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
SILK Plain, soymilk	29%	38%	33%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	SILK Plain, soymilk	Valencia Oranges	Recommended Dietary Allowance
Energy	5.6% 163kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	36.3% 47g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	NA	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	4.18% 1.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	SILK Plain, soymilk	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 0.25mg	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	9.92% 39.7μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	203% 4.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.4% 194IU	0% 0IU	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

	SILK Plain, soymilk	Valencia Oranges	Recommended Dietary Allowance
Calcium	49% 488mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	16.3% 0.15mg	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	22% 1.75mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	NA	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	NA	55μg per day for Men 19-50 years
Sodium	13% 194mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Plain, soymilk VS Valencia Oranges per 14 oz

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

Lets compare vitamin content per 14 ounces of SILK Plain, soymilk vs Valencia Oranges:

• 14 ounces of SILK Plain, soymilk have 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 3.9 times more Vitamin B9 and more Vitamin C than SILK Plain, soymilk.
• 14 ounces of SILK Plain, soymilk have insufficient amounts of Vitamin C
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for SILK Plain, soymilk vs Valencia Oranges:

• 14 ounces of SILK Plain, soymilk have 3.1 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, more Sodium and 4.2 times more Zinc than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 1.5 times more Potassium than SILK Plain, soymilk.
• Both SILK Plain, soymilk and Valencia Oranges 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 SILK Plain, soymilk have 2.8 times more Protein than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 3.6 times more Carbohydrate and 6.3 times more Fiber than SILK Plain, soymilk.
• 14 ounces of SILK Plain, soymilk provide inadequate amounts of Fiber
• 14 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both SILK Plain, soymilk as well as Raw Valencia Oranges provide inadequate amounts of Energy in 14 ounces.