Comparing Nutrients in 1 kilogram SILK Very Vanilla, soymilk VS Oranges

Macros Ratio

	Protein	Fat	Carbs
SILK Very Vanilla, soymilk	18%	27%	55%
Oranges	7%	2%	91%

Macro Nutrients

	SILK Very Vanilla, soymilk	Oranges	Recommended Dietary Allowance
Energy	18.3% 530kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78.2g	90% 118g	130g per day for Men 19-50 years
Sugars	91% 65.8g	129% 94g	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	10.5% 4g	63% 24g	38g per day for Men 19-50 years
Protein	44% 24.7g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	SILK Very Vanilla, soymilk	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46% 0.6mg	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	25% 100μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	513% 12.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	96% 86mg	591% 532mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	81.7% 490IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	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

	SILK Very Vanilla, soymilk	Oranges	Recommended Dietary Allowance
Calcium	144% 1440mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	50% 0.45mg	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	55% 4.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	NA	20% 140mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.6% 874g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of SILK Very Vanilla, soymilk vs Oranges:

• SILK Very Vanilla, soymilk has 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 3 times more Vitamin B9 and 6.2 times more Vitamin C than SILK Very Vanilla, soymilk.

Comparing minerals per 1 kilogram for SILK Very Vanilla, soymilk vs Oranges:

• SILK Very Vanilla, soymilk has 3.6 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 4.6 times more Selenium, more Sodium and 8.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• SILK Very Vanilla, soymilk has 13.8 times more Fat and 2.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate, 1.4 times more Sugars and 6 times more Fiber than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Raw Oranges have similar amounts of Energy per 1 kg.
• Both SILK Very Vanilla, soymilk as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.