Comparing Nutrients in 1 kilogram Soy Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Soy Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	150% 4340kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	675% 378g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	206% 2060mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Soy Flour has 5.8 times more Vitamin B1, 23.2 times more Vitamin B2, 8.6 times more Vitamin B3, 4.8 times more Vitamin B5, 5 times more Vitamin B6 and 11.5 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Raw Full-fat Soy Flour.
• 1 kilogram of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Full-fat Soy Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Soy Flour has 2.9 times more Calcium, 51.2 times more Copper, 8 times more Iron, 30.6 times more Magnesium, 22.5 times more Phosphorus, 12.8 times more Potassium, 10.7 times more Selenium and 35.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 15.9 times more Water than Raw Full-fat Soy Flour.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Flour has 6.9 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, 2.1 times more Carbohydrate, 2.1 times more Fiber and 29.1 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6