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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	21.7% 630kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.9% 3g	38g per day for Men 19-50 years
Protein	23.2% 13g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	70% 700mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	53.8% 4.3mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25% 927g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 5.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C 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 4.7 times more Vitamin A, 4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .

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

• Raw Oranges with Peel have 1.9 times more Iron and 1.7 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 1.8 times more Calcium, 1.5 times more Copper, 4 times more Phosphorus, 3.3 times more Selenium, 24 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges with Peel have 2.1 times more Energy, 4.4 times more Carbohydrate and 15 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 3.1 times more Omega 3, 8.6 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel 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.