Comparing Nutrients in 1 kilogram Soy Flour VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Soy Flour	Valencia Oranges	Recommended Dietary Allowance
Energy	150% 4340kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	861% 13.8g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	91% 119g	130g per day for Men 19-50 years
Sugars	103% 75g	NA	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	253% 96g	65.8% 25g	38g per day for Men 19-50 years
Protein	675% 378g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	48.5% 0.63mg	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	863% 3450μg	98% 390μg	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	0% 0mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	206% 2060mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	41% 0.37mg	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	796% 63.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	10% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	6978% 3140μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	706% 4940mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soy Flour vs Valencia Oranges:

• Raw Full-fat Soy Flour has 6.7 times more Vitamin B1, 29 times more Vitamin B2, 15.8 times more Vitamin B3, 6.4 times more Vitamin B5, 7.3 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soy Flour vs Valencia Oranges:

• Raw Full-fat Soy Flour has 5.2 times more Calcium, 78.9 times more Copper, 70.8 times more Iron, 42.9 times more Magnesium, 98.9 times more Manganese, 29.1 times more Phosphorus, 14.1 times more Potassium and 65.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16.7 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 1 kilogram:

• Raw Full-fat Soy Flour has 8.9 times more Energy, 68.8 times more Fat, 85.3 times more Saturated Fat, 86.1 times more Omega 3, 233.6 times more Omega 6, 2.7 times more Carbohydrate, 3.8 times more Fiber and 36.4 times more Protein than Raw Valencia Oranges.
• Both Raw Full-fat Soy Flour as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.