Comparing Nutrients in 1 kilogram Oranges VS TVP

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
TVP	59%	3%	38%

Macro Nutrients

	Oranges	TVP	Recommended Dietary Allowance
Energy	16.2% 470kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	246% 320g	130g per day for Men 19-50 years
Sugars	129% 94g	131% 95g	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	384% 146g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	893% 500g	56g per day for Men 19-50 years

Vitamins

	Oranges	TVP	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	119% 19mg	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	385% 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	750% 3000μg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	TVP	Recommended Dietary Allowance
Calcium	40% 400mg	260% 2600mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1667% 15mg	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	1250% 100mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	714% 3000mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1739% 40mg	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	1014% 7100mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	735% 25000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	400% 220μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	509% 56mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs TVP:

• Raw Oranges have 5.5 times more Vitamin A and more Vitamin C than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 6.9 times more Vitamin B1, 7.5 times more Vitamin B2, 6.7 times more Vitamin B3, 8.3 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Textured Vegetable Protein, Dry have similar amounts of Vitamin E per 1 kg.
• Both Raw Oranges as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs TVP:

• Raw Oranges have 12.4 times more Water than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 6.5 times more Calcium, 33.3 times more Copper, 100 times more Iron, 30 times more Magnesium, 160 times more Manganese, 50.7 times more Phosphorus, 13.8 times more Potassium, 44 times more Selenium, more Sodium and 80 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Textured Vegetable Protein, Dry contains 7 times more Energy, 8.3 times more Fat, 14.3 times more Omega 3, 22.2 times more Omega 6, 2.7 times more Carbohydrate, 6.1 times more Fiber and 53.2 times more Protein than Raw Oranges.
• Both Raw Oranges and Textured Vegetable Protein, Dry have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Textured Vegetable Protein, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.