Comparing Nutrients in 1 pound Oranges VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	7.35% 213kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	2.57% 1.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.53g	g per day for Men 19-50 years
Fiber	28.6% 11g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	29.3% 264μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.5% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	22.3% 89.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	210% 5.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 222IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	18% 181mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	41.3% 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	5.67% 0.45mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	41% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	589% 265μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Raw Oranges have 1.7 times more Vitamin B3, 3 times more Vitamin B5, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 5.3 times more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Oranges vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Raw Oranges have 1.5 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.1 times more Calcium, 1.8 times more Copper, 4.6 times more Iron, 1.6 times more Magnesium, 8.3 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Selenium, more Sodium and 4.5 times more Zinc than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.4 times more Energy, 6.8 times more Carbohydrate, 22.8 times more Sugars and 4.8 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 13.4 times more Fat and 3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.