Comparing Nutrients in 1 pound Oranges with Peel VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Oranges with Peel	Soy Cheese	Recommended Dietary Allowance
Energy	9.85% 286kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	10% 7.26g	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	53.7% 20.4g	0% 0g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soy Cheese	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	24.4% 0.32mg	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	34% 136μg	25% 100μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soy Cheese	Recommended Dietary Allowance
Calcium	31.8% 318mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	192% 1.72mg	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	45.4% 3.63mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	NA	175% 4.03mg	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	14.3% 100mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	10% 373g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Soy Cheese per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Soy Cheese:

• 1 pound of Oranges with Peel has more Vitamin B1, 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 2.8 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Cheese provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Soy Cheese have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Oranges with Peel as well as Soybean, curd cheese have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Soy Cheese:

• 1 lb of Soybean, curd cheese contains 2.7 times more Calcium, 6.7 times more Copper, 7 times more Iron, 16.3 times more Magnesium, 10.1 times more Phosphorus, 24 times more Selenium and 15.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Cheese contain similar levels of Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.2 times more Carbohydrate and more Fiber than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 2.4 times more Energy, 27 times more Fat, 33.5 times more Saturated Fat, 33.8 times more Omega 3, 91.6 times more Omega 6 and 9.6 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Soy Cheese provide inadequate amounts of Fiber