Comparing Nutrients in 1 pound Valencia Oranges VS SILK Vanilla, soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Valencia Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	6.73% 6.53g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	30% 11.3g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	NA	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	22% 0.29mg	NA	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	44.2% 177μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	232% 5.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	18% 181mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	NA	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	5.1% 0.41mg	25% 2mg	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	4.54% 0.1mg	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	11% 77mg	NA	700mg per day for Men 19-50 years
Potassium	24% 812mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS SILK Vanilla, soymilk per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of SILK Vanilla, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs SILK Vanilla, soymilk:

• 1 pound of Valencia Oranges has 3.9 times more Vitamin B9 and more Vitamin C than SILK Vanilla, soymilk.
• While 1 lb of SILK Vanilla, soymilk contains 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of SILK Vanilla, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Valencia Oranges vs SILK Vanilla, soymilk:

• 1 pound of Valencia Oranges has 1.5 times more Potassium than SILK Vanilla, soymilk.
• While 1 lb of SILK Vanilla, soymilk contains 3.1 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, more Sodium and 4.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and SILK Vanilla, soymilk contain similar levels of Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2.9 times more Carbohydrate and 6.3 times more Fiber than SILK Vanilla, soymilk.
• While 1 lb of SILK Vanilla, soymilk contains 2.4 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Protein
• 1 pound of SILK Vanilla, soymilk provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as SILK Vanilla, soymilk provide inadequate amounts of Energy in one pound.