Comparing Nutrients in 1 kilogram Oranges with Peel VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Oranges with Peel	Soy Flour, defatted	Recommended Dietary Allowance
Energy	21.7% 630kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	461% 175g	38g per day for Men 19-50 years
Protein	23.2% 13g	919% 515g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	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	38.5% 0.5mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	400% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	70% 700mg	241% 2410mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	1155% 92mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	690% 2900mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	963% 6740mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	701% 23840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.96% 72.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Soy Flour, defatted:

• 1 kilogram of Oranges with Peel has more Vitamin C than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 7 times more Vitamin B1, 5.1 times more Vitamin B2, 5.2 times more Vitamin B3, 6.1 times more Vitamin B5, 6.2 times more Vitamin B6 and 10.2 times more Vitamin B9 than Raw Oranges with Peel .
• 1 kilogram of Soy Flour, defatted have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Soy flour, defatted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 11.4 times more Water than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 3.4 times more Calcium, 71.3 times more Copper, 11.6 times more Iron, 20.7 times more Magnesium, 30.6 times more Phosphorus, 12.2 times more Potassium, 2.4 times more Selenium and 22.4 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soy flour, defatted contains 5.2 times more Energy, 3.9 times more Omega 3, 10.7 times more Omega 6, 2.2 times more Carbohydrate, 3.9 times more Fiber and 39.6 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6