Comparing Nutrients in 1 pound Valencia Oranges VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Valencia Oranges	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	71% 12g	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	38.6% 50g	130g per day for Men 19-50 years
Sugars	NA	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	21% 0.27mg	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	126% 503μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	85.7% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	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	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	59% 0.53mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	99% 2.28mg	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	102% 717mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	10.6% 392g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Green Soybeans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Boiled Green Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Boiled Green Soybeans with Salt:

• 1 pound of Valencia Oranges has 2 times more Vitamin B5 and 2.9 times more Vitamin C than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 3 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Boiled Green Soybeans with Salt:

• 1 pound of Valencia Oranges has 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 3.6 times more Calcium, 3.2 times more Copper, 27.8 times more Iron, 6 times more Magnesium, 21.8 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium, more Sodium and 15.2 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Green Soybeans with Salt contains 2.9 times more Energy, 21.3 times more Fat, 21.1 times more Saturated Fat, 22.1 times more Omega 3, 60.4 times more Omega 6, 1.7 times more Fiber and 11.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Green Soybeans with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein