Comparing Nutrients in 14 ounces Enhanced Soymilk VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Enhanced Soymilk	Navel Oranges	Recommended Dietary Allowance
Energy	6.16% 179kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	14% 10g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	23% 8.73g	38g per day for Men 19-50 years
Protein	21% 11.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Navel 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	20.5% 0.25mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	24% 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	31.8% 127μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	179% 4.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.8% 28.6mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 187IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Navel Oranges	Recommended Dietary Allowance
Calcium	55.6% 556mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	17% 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	24.3% 1.94mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	NA	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Enhanced Soymilk vs Navel Oranges:

• Enhanced Soymilk has 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin B12, more Vitamin D and 16.8 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.2 times more Vitamin C than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Enhanced Soymilk vs Navel Oranges:

• Enhanced Soymilk has 3.3 times more Calcium, 3.2 times more Copper, 3.8 times more Iron, more Selenium, 50 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Enhanced Soymilk has 13.3 times more Fat and 3.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Carbohydrate, 3.4 times more Sugars and 5.5 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Energy per 14 oz.
• Both Enhanced Soymilk as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.