Comparing Nutrients in 1 pound Navel Oranges VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Navel Oranges	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	10% 1.7g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	53% 38.6g	16.3% 12g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk, original and vanilla, 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	25.7% 0.31mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	5.6% 0.073mg	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	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	298% 268mg	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	4.54% 0.68mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	19.5% 195mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	43.3% 0.39mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.4% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Navel Oranges have 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.1 times more Vitamin A, 3.9 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.

Comparing minerals per 1 pound for Navel Oranges vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Navel Oranges have 1.4 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.9 times more Calcium, 2.2 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 3.8 times more Phosphorus, more Selenium, 48 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 1.6 times more Energy, 3.6 times more Carbohydrate, 3.3 times more Sugars and 7.3 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.4 times more Omega 3, 16.4 times more Omega 6 and 2.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.