Comparing Nutrients in 1 kilogram Oranges VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Oranges	Green Soybeans	Recommended Dietary Allowance
Energy	16.2% 470kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	24.6% 7.86g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	166% 28.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	85% 111g	130g per day for Men 19-50 years
Sugars	129% 94g	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	231% 130g	56g per day for Men 19-50 years

Vitamins

	Oranges	Green Soybeans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	363% 4.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	50% 0.65mg	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	413% 1650μg	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	322% 290mg	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	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	Green Soybeans	Recommended Dietary Allowance
Calcium	40% 400mg	197% 1970mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	142% 1.28mg	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	444% 35.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	238% 5.47mg	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	277% 1940mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	182% 6200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	23.4% 868g	18.2% 675g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Green Soybeans:

• Raw Oranges have 1.2 times more Vitamin A, 1.7 times more Vitamin B5 and 1.8 times more Vitamin C than Raw Green Soybeans.
• While Raw Green Soybeans contain 5 times more Vitamin B1, 4.4 times more Vitamin B2, 5.9 times more Vitamin B3 and 5.5 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Raw Green Soybeans have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Green Soybeans:

• Raw Oranges have 1.3 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 4.9 times more Calcium, 2.8 times more Copper, 35.5 times more Iron, 6.5 times more Magnesium, 21.9 times more Manganese, 13.9 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium, more Sodium and 14.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Soybeans contain 3.1 times more Energy, 56.7 times more Fat, 52.4 times more Saturated Fat, 53.7 times more Omega 3, 156.8 times more Omega 6, 1.8 times more Fiber and 13.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Green Soybeans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Oranges as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.