Comparing Nutrients in 1 kilogram Valencia Oranges VS SILK Plain, soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
SILK Plain, soymilk	29%	38%	33%

Macro Nutrients

	Valencia Oranges	SILK Plain, soymilk	Recommended Dietary Allowance
Energy	17% 490kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	65.8% 25g	10.5% 4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	51.4% 29g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	SILK Plain, soymilk	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	SILK Plain, soymilk	Recommended Dietary Allowance
Calcium	40% 400mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	NA	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	NA	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS SILK Plain, soymilk per 1 kg

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

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

• 1 kilogram of Valencia Oranges has 3.9 times more Vitamin B9 and more Vitamin C than SILK Plain, soymilk.
• While 1 kg of SILK Plain, soymilk contains 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of SILK Plain, soymilk have insufficient amounts of Vitamin C

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

• 1 kilogram of Valencia Oranges has 1.5 times more Potassium than SILK Plain, soymilk.
• While 1 kg of SILK Plain, soymilk contains 3.1 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, more Sodium and 4.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and SILK Plain, soymilk contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 3.6 times more Carbohydrate and 6.3 times more Fiber than SILK Plain, soymilk.
• While 1 kg of SILK Plain, soymilk contains 2.8 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Protein
• 1 kilogram of SILK Plain, soymilk provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as SILK Plain, soymilk provide inadequate amounts of Energy in one kilogram.