Comparing Nutrients in 1 kilogram Enhanced Soymilk VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Enhanced Soymilk	Navel Oranges	Recommended Dietary Allowance
Energy	15.5% 450kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.5% 34.5g	96% 125g	130g per day for Men 19-50 years
Sugars	35% 25.3g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	10.5% 4g	58% 22g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	206% 33mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	60.8% 0.79mg	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	80% 320μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	450% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	168% 25mg	10% 1.5mg	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

	Enhanced Soymilk	Navel Oranges	Recommended Dietary Allowance
Calcium	140% 1400mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	43.3% 0.39mg	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	61.3% 4.9mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.6% 910g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enhanced Soymilk vs Navel Oranges:

• Enhanced Soymilk has 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin B12, more Vitamin D and 16.8 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.2 times more Vitamin C than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Enhanced Soymilk vs Navel Oranges:

• Enhanced Soymilk has 3.3 times more Calcium, 3.2 times more Copper, 3.8 times more Iron, more Selenium, 50 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Enhanced Soymilk has 13.3 times more Fat and 3.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Carbohydrate, 3.4 times more Sugars and 5.5 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Energy per 1 kg.
• Both Enhanced Soymilk as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.