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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Valencia Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	9.55% 1.62g	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	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	NA	44.6% 32.3g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	44.2% 177μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	189% 4.54μg	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	35.5% 213IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	18% 181mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	14.6% 0.34mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14% 209mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 401g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.4 times more Vitamin B1, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.1 times more Vitamin A, 5 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

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

• Raw Valencia Oranges have 1.2 times more Potassium than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 3.1 times more Calcium, 5.4 times more Copper, 6.6 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.4 times more Carbohydrate and 3.6 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 2.9 times more Omega 3, 8.1 times more Omega 6 and 2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy per 1 lb.
• Both Raw Valencia Oranges as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.