Comparing Nutrients in 1 kilogram Valencia Oranges VS Soy Vermicelli

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soy Vermicelli	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Soy Vermicelli	Recommended Dietary Allowance
Energy	17% 490kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	633% 823g	130g per day for Men 19-50 years
Sugars	NA	241% 174g	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	103% 39g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soy Vermicelli	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	0% 0mg	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	0% 0mg	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	0% 0μg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soy Vermicelli	Recommended Dietary Allowance
Calcium	40% 400mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	2129% 19mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.76% 20mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	0.88% 30mg	3400mg per day for Men 19-50 years
Selenium	NA	491% 270μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	385% 42.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Soy Vermicelli per 1 kg

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

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

• 1 kilogram of Valencia Oranges has more Vitamin B1, more Vitamin B2, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soy Vermicelli.
• 1 kilogram of Soy Vermicelli have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Vermicelli, made from soy have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Valencia Oranges has 5 times more Magnesium, 59.7 times more Potassium and 7.3 times more Water than Soy Vermicelli.
• While 1 kg of Vermicelli, made from soy contains 1.4 times more Calcium, 51.8 times more Copper, 20.1 times more Iron and 70.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Soy Vermicelli contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 1 kilogram of Soy Vermicelli lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Vermicelli, made from soy contains 6.8 times more Energy, 6.9 times more Carbohydrate and 1.6 times more Fiber than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Vermicelli, made from soy provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.