Comparing Nutrients in 1 kilogram Florida Oranges VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Florida Oranges	Soy Flour, defatted	Recommended Dietary Allowance
Energy	16% 460kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	261% 339g	130g per day for Men 19-50 years
Sugars	126% 91g	226% 164g	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	461% 175g	38g per day for Men 19-50 years
Protein	12.5% 7g	919% 515g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Soy Flour, defatted	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	83.3% 1mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	400% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	442% 5.74mg	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	42.5% 170μg	763% 3050μg	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	500% 450mg	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	8% 1.2mg	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

	Florida Oranges	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	43% 430mg	241% 2410mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	4517% 40.7mg	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	1155% 92mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	690% 2900mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1312% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	4689% 2110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	963% 6740mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	701% 23840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Soy Flour, defatted per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Soy Flour, defatted:

• 1 kilogram of Florida Oranges has more Vitamin C than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 7 times more Vitamin B1, 6.3 times more Vitamin B2, 6.5 times more Vitamin B3, 8 times more Vitamin B5, 11.3 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Soy Flour, defatted have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Soy Flour, defatted:

• 1 kilogram of Florida Oranges has 12 times more Water than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 5.6 times more Calcium, 104.2 times more Copper, 102.7 times more Iron, 29 times more Magnesium, 125.8 times more Manganese, 56.2 times more Phosphorus, 14.1 times more Potassium, 3.4 times more Selenium and 30.8 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soy flour, defatted contains 7.1 times more Energy, 5.7 times more Omega 3, 15.2 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Sugars, 7.3 times more Fiber and 73.5 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein