Comparing Nutrients in 1 pound Valencia Oranges VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Energy	7.66% 222kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	8.57% 7.7mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	18% 181mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 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	33% 231mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.47% 0.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Chocolate Soymilk per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Chocolate Soymilk:

• 1 pound of Valencia Oranges has 4 times more Vitamin B1, 2.8 times more Vitamin B5, 3.5 times more Vitamin B9 and 28.5 times more Vitamin C than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 6.6 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate Soymilk provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 1 pound of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Chocolate Soymilk:

• 1 pound of Valencia Oranges has 1.6 times more Calcium and 1.3 times more Potassium than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 5.6 times more Copper, 5.3 times more Iron, 1.5 times more Magnesium, 3 times more Phosphorus, more Sodium and 5.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate 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 6.3 times more Fiber than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 1.3 times more Energy, 4.7 times more Omega 3, 13.3 times more Omega 6 and 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate Soymilk offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Chocolate Soymilk provide inadequate amounts of Fiber