Comparing Nutrients in 1 kilogram Oranges with Peel VS Soy protein isolate

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soy protein isolate	92%	8%	0%

Macro Nutrients

	Oranges with Peel	Soy protein isolate	Recommended Dietary Allowance
Energy	21.7% 630kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	85.5% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	23.2% 13g	1577% 883g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soy protein isolate	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	77% 1mg	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	440% 1760μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soy protein isolate	Recommended Dietary Allowance
Calcium	70% 700mg	178% 1780mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	1777% 16mg	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	1813% 145mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	NA	649% 15mg	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	31.4% 220mg	1109% 7760mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	670% 10050mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	366% 40.3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.35% 49.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Soy protein isolate per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Soy protein isolate:

• 1 kilogram of Oranges with Peel has 5.5 times more Vitamin B5 and more Vitamin C than Soy protein isolate.
• While 1 kg of Soy protein isolate contains 1.8 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3 and 5.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Soy protein isolate provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Soy protein isolate have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Soy protein isolate:

• 1 kilogram of Oranges with Peel has 2.4 times more Potassium and 16.5 times more Water than Soy protein isolate.
• While 1 kg of Soy protein isolate contains 2.5 times more Calcium, 28.1 times more Copper, 18.1 times more Iron, 2.8 times more Magnesium, 35.3 times more Phosphorus, 502.5 times more Sodium and 36.6 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Soy protein isolate lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has more Carbohydrate and more Fiber than Soy protein isolate.
• While 1 kg of Soy protein isolate contains 5.3 times more Energy, 11.3 times more Fat, 12.2 times more Omega 3, 33 times more Omega 6 and 67.9 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber