Comparing Nutrients in 1 kilogram Valencia Oranges VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soy Flour	33%	40%	27%

Macro Nutrients

	Valencia Oranges	Soy Flour	Recommended Dietary Allowance
Energy	17% 490kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	213% 207g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	93% 30g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	861% 13.8g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	605% 103g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	246% 319g	130g per day for Men 19-50 years
Sugars	NA	103% 75g	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	253% 96g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	675% 378g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soy Flour	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	484% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	892% 11.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	270% 43.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	355% 4.6mg	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	863% 3450μg	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	539% 485mg	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	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soy Flour	Recommended Dietary Allowance
Calcium	40% 400mg	206% 2060mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	3244% 29mg	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	796% 63.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	1021% 4290mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	989% 22.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	6978% 3140μg	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	706% 4940mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	740% 25150mg	3400mg per day for Men 19-50 years
Selenium	NA	136% 75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	356% 39.2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.4% 51.6g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 6.7 times more Vitamin B1, 29 times more Vitamin B2, 15.8 times more Vitamin B3, 6.4 times more Vitamin B5, 7.3 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Valencia Oranges have 16.7 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 5.2 times more Calcium, 78.9 times more Copper, 70.8 times more Iron, 42.9 times more Magnesium, 98.9 times more Manganese, 29.1 times more Phosphorus, 14.1 times more Potassium and 65.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Full-fat Soy Flour contains 8.9 times more Energy, 68.8 times more Fat, 85.3 times more Saturated Fat, 86.1 times more Omega 3, 233.6 times more Omega 6, 2.7 times more Carbohydrate, 3.8 times more Fiber and 36.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.