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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Valencia Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	2.4% 0.91g	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	Soymilk, chocolate, nonfat, 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	60.7% 0.79mg	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	NA	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	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	244% 220mg	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	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, 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	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	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	4.54% 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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.47% 0.27mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 2.4 times more Vitamin B1, 1.7 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contains 5.1 times more Vitamin A, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 1 pound of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

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

• 1 pound of Valencia Oranges has 1.7 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contains 2.9 times more Calcium, 5.4 times more Copper, 3.9 times more Iron, 5.1 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron
• Both Raw Valencia Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.4 times more Carbohydrate and 12.5 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contains 2.4 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Protein
• 1 pound of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.