Comparing Nutrients in 1 kilogram Valencia Oranges VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17% 490kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	20.5% 20g	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	26.5% 34.5g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enhanced 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	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	206% 33mg	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	179% 2.33mg	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	80% 320μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	450% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	168% 25mg	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	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	40% 400mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	137% 1.23mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	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	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	NA	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.6% 910g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.4 times more Vitamin B1, 1.2 times more Vitamin B9 and 6.7 times more Vitamin C than Enhanced Soymilk.
• While Enhanced Soymilk contains 5 times more Vitamin B2, 12 times more Vitamin B3, 3.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 1 kilogram for Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.3 times more Potassium than Enhanced Soymilk.
• While Enhanced Soymilk contains 3.5 times more Calcium, 3.3 times more Copper, 5.4 times more Iron, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 3.4 times more Carbohydrate and 6.3 times more Fiber than Enhanced Soymilk.
• While Enhanced Soymilk contains 6.6 times more Fat and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Energy per 1 kg.
• Both Raw Valencia Oranges as well as Enhanced Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.