Comparing Nutrients in 1 kilogram Navel Oranges VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Navel Oranges	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17% 490kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	22.2% 3.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	27% 35g	130g per day for Men 19-50 years
Sugars	117% 85g	36% 26g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	12.3% 0.16mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	417% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	0% 0mg	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	10% 1.5mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	43% 430mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	96% 0.86mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25% 927g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Navel Oranges have 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.1 times more Vitamin A, 3.9 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.

Comparing minerals per 1 kilogram for Navel Oranges vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Navel Oranges have 1.4 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.9 times more Calcium, 2.2 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 3.8 times more Phosphorus, more Selenium, 48 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 1.6 times more Energy, 3.6 times more Carbohydrate, 3.3 times more Sugars and 7.3 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.4 times more Omega 3, 16.4 times more Omega 6 and 2.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.