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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Energy	5.9% 171kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.54% 0.81g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	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	15% 19.5g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	2.1% 0.79g	23% 8.73g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	24.3% 218μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	8.93% 35.7μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28.4% 171IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	49% 488mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	21% 1.67mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	24.4% 171mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	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	12.4% 187mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, with added calcium, vitamins A and D VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 4.6 times more Vitamin A, 3.6 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.3 times more Vitamin B1, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Navel Oranges provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Raw Navel Oranges have insufficient amounts of Vitamin E in 14 ounces.

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

• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 2.9 times more Calcium, 4.2 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, more Selenium, 47 times more Sodium and 3.3 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.4 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Navel Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 8.3 times more Omega 3, 25.4 times more Omega 6 and 2.9 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.5 times more Carbohydrate, 2.3 times more Sugars and 11 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 14 ounces of Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Raw Navel Oranges provide inadequate amounts of Energy in 14 ounces.