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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Oranges	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	7.35% 213kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	15.6% 2.65g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	49% 35.7g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	27% 0.35mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.2% 181IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	18% 181mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	104% 0.93mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.5% 388g	3700g per day for Men 19-50 years

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

• Raw Oranges have 4 times more Vitamin B1, 2.8 times more Vitamin B5, 2.7 times more Vitamin B9, 31.3 times more Vitamin C and 1.6 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 6.4 times more Vitamin A, 6.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Oranges.

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

• Raw Oranges have 1.3 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.2 times more Calcium, 4.6 times more Copper, 4.8 times more Iron, 1.5 times more Magnesium, 3.6 times more Phosphorus, 9.6 times more Selenium, more Sodium and 4.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Soymilk, chocolate, 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 6 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.3 times more Energy, 12.8 times more Fat, 10.7 times more Omega 3, 32.4 times more Omega 6 and 2.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Raw Oranges as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.