Comparing Nutrients in 1 kilogram Oranges VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Oranges	Roasted Soy Flour	Recommended Dietary Allowance
Energy	16.2% 470kcal	151% 4390kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	225% 219g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	911% 14.6g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	640% 109g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	234% 304g	130g per day for Men 19-50 years
Sugars	129% 94g	105% 76g	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	255% 97g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	680% 381g	56g per day for Men 19-50 years

Vitamins

	Oranges	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	724% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	205% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	270% 3.5mg	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	568% 2270μg	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	591% 532mg	0% 0mg	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	12% 1.8mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	592% 710μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	40% 400mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	2468% 22.2mg	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	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	879% 3690mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	903% 20.8mg	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	680% 4760mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	600% 20410mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	325% 35.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.03% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Roasted Soy Flour:

• Raw Oranges have 1.8 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 4.7 times more Vitamin B1, 23.5 times more Vitamin B2, 11.7 times more Vitamin B3, 4.8 times more Vitamin B5, 5.9 times more Vitamin B6, 7.6 times more Vitamin B9, 11 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Roasted Soy Flour:

• Raw Oranges have 22.8 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 4.7 times more Calcium, 49.4 times more Copper, 58.2 times more Iron, 36.9 times more Magnesium, 83.1 times more Manganese, 34 times more Phosphorus, 11.3 times more Potassium, 15 times more Selenium and 51.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.2 times more Sugars than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 9.3 times more Energy, 182.2 times more Fat, 210.8 times more Saturated Fat, 208.3 times more Omega 3, 604.6 times more Omega 6, 2.6 times more Carbohydrate, 4 times more Fiber and 40.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.