Comparing Nutrients in 1 pound Oranges VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	7.35% 213kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.85% 0.15g	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	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	23% 16.6g	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	28.6% 11g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	13% 0.17mg	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	34% 136μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	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	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	18% 181mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	100% 0.9mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	NA	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	9.07% 63.5mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.2% 259mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 401g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• Raw Oranges have 2.4 times more Vitamin B1, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 5.5 times more Vitamin A, 4.4 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Oranges.

Comparing minerals per 1 pound for Oranges vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• Raw Oranges have 1.7 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.9 times more Calcium, 4.4 times more Copper, 3.5 times more Iron, 6.2 times more Phosphorus, 3.4 times more Selenium and more Sodium than Raw Oranges.
• Both Raw Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have similar amounts of Magnesium and Water per 1 lb.
• Both Raw Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.4 times more Carbohydrate, 2.6 times more Sugars and 12 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have similar amounts of Energy per 1 lb.
• Both Raw Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.