Comparing Nutrients in 1 pound Navel Oranges VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Navel Oranges	Soy Nuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	101% 131g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	97% 36.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soy Nuts	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	25.7% 0.31mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	78.5% 1.02mg	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	38.6% 154μg	232% 930μg	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	298% 268mg	23% 21mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soy Nuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	544% 4.9mg	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	7.37% 0.59mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	431% 9.9mg	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	15% 104mg	421% 2944mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.098% 3.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Soy Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Soy Nuts:

• 1 pound of Navel Oranges has 12.8 times more Vitamin C than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 6.3 times more Vitamin B1, 14.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Soy Nuts:

• 1 pound of Navel Oranges has 107.5 times more Water than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 3.3 times more Calcium, 27.7 times more Copper, 30.4 times more Iron, 20.7 times more Magnesium, 75.3 times more Manganese, 28.2 times more Phosphorus, 8.2 times more Potassium, more Selenium and 59.6 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry-roasted Soybeans contains 9.2 times more Energy, 144.1 times more Fat, 183.9 times more Saturated Fat, 160.3 times more Omega 3, 468 times more Omega 6, 2.3 times more Carbohydrate, 3.7 times more Fiber and 47.6 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein