Comparing Nutrients in 1 kilogram Florida Oranges VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Florida Oranges	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	16% 460kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	19.3% 6.17g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	185% 2.96g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	130% 22g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	126% 91g	7.17% 5.2g	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	21% 8g	38g per day for Men 19-50 years
Protein	12.5% 7g	151% 84.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Steamed Soybeans Sprouts	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	80.8% 1.05mg	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	200% 800μg	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	92% 83mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	588% 706μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	43% 430mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	367% 3.3mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	309% 7.1mg	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	17% 120mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	23.6% 871g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Steamed Soybeans Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Steamed Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Steamed Soybeans Sprouts:

• 1 kilogram of Florida Oranges has 5.4 times more Vitamin C than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5, 2.1 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Steamed Sprouted Soybeans 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 Steamed Soybeans Sprouts:

• 1 kg of Steamed Sprouted Soybeans contains 1.4 times more Calcium, 8.5 times more Copper, 14.6 times more Iron, 6 times more Magnesium, 29.6 times more Manganese, 11.3 times more Phosphorus, 2.1 times more Potassium and 13 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Steamed Soybeans Sprouts contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.8 times more Carbohydrate, 17.6 times more Sugars and 3 times more Fiber than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 1.8 times more Energy, 21.2 times more Fat, 26.9 times more Omega 3, 71.5 times more Omega 6 and 12.1 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein