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

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Energy	4.1% 119kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	8.83% 1.5g	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	10.7% 14g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	3.13% 1.2g	47% 18g	38g per day for Men 19-50 years
Protein	17% 9.45g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	27% 242μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	28.4% 0.37mg	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	8.93% 35.7μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	165% 3.97μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 187IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Calcium	49% 488mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	25% 0.23mg	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	21.3% 1.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	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	49.3% 345mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.94% 368g	8.83% 327g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Vitamin A, 4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 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.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 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 .
• While Raw Oranges with Peel contain 1.9 times more Iron and 1.7 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Oranges with Peel have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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