Comparing Nutrients in 1 kilogram Oranges VS SILK Vanilla, soymilk

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	16.2% 470kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	15% 14.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	129% 94g	39.7% 29g	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	63% 24g	10.5% 4g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	NA	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	75% 300μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	513% 12.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.7% 490IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	40% 400mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	NA	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	12.5% 1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	NA	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS SILK Vanilla, soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of SILK Vanilla, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs SILK Vanilla, soymilk:

• 1 kilogram of Oranges has 3 times more Vitamin B9 and more Vitamin C than SILK Vanilla, soymilk.
• While 1 kg of SILK Vanilla, soymilk contains 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of SILK Vanilla, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Oranges vs SILK Vanilla, soymilk:

• 1 kilogram of Oranges has 1.5 times more Potassium than SILK Vanilla, soymilk.
• While 1 kg of SILK Vanilla, soymilk contains 3.1 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 4.6 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Oranges.
• Both Oranges and SILK Vanilla, soymilk contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 2.9 times more Carbohydrate, 3.2 times more Sugars and 6 times more Fiber than SILK Vanilla, soymilk.
• While 1 kg of SILK Vanilla, soymilk contains 2.6 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Protein
• 1 kilogram of SILK Vanilla, soymilk provide inadequate amounts of Fiber
• Both Raw Oranges as well as SILK Vanilla, soymilk provide inadequate amounts of Energy in one kilogram.