Comparing Nutrients in 1 kilogram Navel Oranges VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Navel Oranges	Soy Nuts	Recommended Dietary Allowance
Energy	17% 490kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	902% 14.4g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	633% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	223% 290g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	213% 81g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	774% 433g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soy Nuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	581% 7.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	173% 2.25mg	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	85% 340μg	513% 2050μg	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	657% 591mg	51% 46mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	308% 370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soy Nuts	Recommended Dietary Allowance
Calcium	43% 430mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1199% 10.8mg	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	16.3% 1.3mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	950% 22mg	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	33% 230mg	927% 6490mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	401% 13640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	434% 47.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Soy Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Soy Nuts:

• 1 kilogram of Navel Oranges has 12.8 times more Vitamin C than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 6.3 times more Vitamin B1, 14.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Soy Nuts:

• 1 kilogram of Navel Oranges has 107.5 times more Water than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 3.3 times more Calcium, 27.7 times more Copper, 30.4 times more Iron, 20.7 times more Magnesium, 75.3 times more Manganese, 28.2 times more Phosphorus, 8.2 times more Potassium, more Selenium and 59.6 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry-roasted Soybeans contains 9.2 times more Energy, 144.1 times more Fat, 183.9 times more Saturated Fat, 160.3 times more Omega 3, 468 times more Omega 6, 2.3 times more Carbohydrate, 3.7 times more Fiber and 47.6 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein