Comparing Nutrients in 1 kilogram Oranges with Peel VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Oranges with Peel	Chocolate Soymilk	Recommended Dietary Allowance
Energy	21.7% 630kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	76.5% 100g	130g per day for Men 19-50 years
Sugars	NA	108% 78.6g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	23.2% 13g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chocolate Soymilk	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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	59.2% 0.77mg	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	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	19% 17mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	70% 700mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	229% 2.06mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chocolate Soymilk per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Chocolate Soymilk:

• 1 kilogram of Oranges with Peel has 4.5 times more Vitamin B1, 3.7 times more Vitamin B5, 1.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 41.8 times more Vitamin C than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 5.2 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Chocolate Soymilk provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 kilogram of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Chocolate Soymilk:

• 1 kilogram of Oranges with Peel has 2.8 times more Calcium, 1.7 times more Iron and 1.4 times more Potassium than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 3.6 times more Copper, 2.3 times more Phosphorus, 6.9 times more Selenium, 26.5 times more Sodium and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Chocolate Soymilk contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.6 times more Carbohydrate and 11.3 times more Fiber than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 4.7 times more Omega 3, 13.3 times more Omega 6 and 1.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Chocolate Soymilk offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Chocolate Soymilk provide inadequate amounts of Fiber