Comparing Nutrients in 1 kilogram Protein Powder Soy Based VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Protein Powder Soy Based	57%	13%	30%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Protein Powder Soy Based	Navel Oranges	Recommended Dietary Allowance
Energy	134% 3880kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	96% 125g	130g per day for Men 19-50 years
Sugars	306% 222g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	176% 67g	58% 22g	38g per day for Men 19-50 years
Protein	992% 556g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Protein Powder Soy Based	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	240% 2.88mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	60.8% 0.79mg	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	723% 2890μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Powder Soy Based	Navel Oranges	Recommended Dietary Allowance
Calcium	178% 1780mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2911% 26mg	43.3% 0.39mg	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	1500% 120mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	1817% 12720mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	274% 9330mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	489% 7330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	600% 66mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Protein Powder Soy Based VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Protein Powder Soy Based versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Protein Powder Soy Based vs Navel Oranges:

• 1 kilogram of Protein Powder Soy Based has 4.2 times more Vitamin B1, 3.2 times more Vitamin B2, 5.5 times more Vitamin B3, 2.1 times more Vitamin B6 and 8.5 times more Vitamin B9 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains more Vitamin C than Protein Powder Soy Based.
• 1 kilogram of Protein Powder Soy Based have insufficient amounts of Vitamin C
• Both Protein Powder Soy Based as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Protein Powder Soy Based vs Navel Oranges:

• 1 kilogram of Protein Powder Soy Based has 4.1 times more Calcium, 67.2 times more Copper, 92.3 times more Iron, 5.8 times more Magnesium, 55.3 times more Phosphorus, 5.6 times more Potassium, more Selenium, 733 times more Sodium and 82.5 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 20.8 times more Water than Protein Powder Soy Based.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Protein Powder Soy Based has 7.9 times more Energy, 37.1 times more Fat, 65.4 times more Saturated Fat, 35.6 times more Omega 3, 103.5 times more Omega 6, 2.3 times more Carbohydrate, 2.6 times more Sugars, 3 times more Fiber and 61.1 times more Protein than Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein