Comparing Nutrients in 14 ounces VeggieGurt Soy Yogurt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
VeggieGurt Soy Yogurt	39%	48%	13%
Navel Oranges	7%	2%	91%

Macro Nutrients

	VeggieGurt Soy Yogurt	Navel Oranges	Recommended Dietary Allowance
Energy	6.84% 198kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.35g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	9.4% 3.57g	23% 8.73g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	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	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	VeggieGurt Soy Yogurt	Navel Oranges	Recommended Dietary Allowance
Calcium	NA	17% 171mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	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	NA	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	NA	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of VeggieGurt Soy Yogurt vs Navel Oranges:

Both K-take it veggie Vegan Organic Soy Yogurt Nature and Raw Navel Oranges have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for VeggieGurt Soy Yogurt vs Navel Oranges:

• K-take it veggie Vegan Organic Soy Yogurt Nature has 32 times more Sodium than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• K-take it veggie Vegan Organic Soy Yogurt Nature has 17.3 times more Fat, 23.5 times more Saturated Fat and 5.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.8 times more Carbohydrate, 17 times more Sugars and 2.4 times more Fiber than K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both K-take it veggie Vegan Organic Soy Yogurt Nature and Raw Navel Oranges have similar amounts of Energy per 14 oz.
• Both K-take it veggie Vegan Organic Soy Yogurt Nature as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.