Comparing Nutrients in 1 kilogram Oranges VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	16.2% 470kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	16.6% 16g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	129% 94g	5.66% 4.1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.57g	g per day for Men 19-50 years
Fiber	63% 24g	13% 5g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	111% 33.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	49.3% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	10.4% 1.56mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	40% 400mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	91% 0.82mg	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	57.5% 4.6mg	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	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1298% 584μg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25% 931g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Raw Oranges have 1.7 times more Vitamin B3, 3 times more Vitamin B5, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 5.3 times more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Raw Oranges have 1.5 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.1 times more Calcium, 1.8 times more Copper, 4.6 times more Iron, 1.6 times more Magnesium, 8.3 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Selenium, more Sodium and 4.5 times more Zinc than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Energy, 6.8 times more Carbohydrate, 22.8 times more Sugars and 4.8 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 13.4 times more Fat and 3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.