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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Oranges with Peel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	9.85% 286kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.9% 0.93g	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	54% 70.3g	17% 22.3g	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	53.7% 20.4g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	11% 0.14mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	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	32.5% 195IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	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

	Oranges with Peel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	31.8% 318mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	83% 0.75mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	12.2% 0.28mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10% 373g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Soymilk, original and vanilla, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Soymilk, original and vanilla, 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 Oranges with Peel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 pound of Oranges with Peel has 3.4 times more Vitamin B1, 3.2 times more Vitamin B5, 3 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 4.2 times more Vitamin A, 3.7 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 1 pound of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 1 pound of Oranges with Peel has 1.9 times more Iron and 1.6 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 1.8 times more Calcium, 2.9 times more Copper, 2 times more Phosphorus, 3.3 times more Selenium, 23.5 times more Sodium and 2.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Magnesium and Water 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 1.5 times more Energy, 3.2 times more Carbohydrate and 22.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 4.7 times more Omega 3, 13.3 times more Omega 6 and 2 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 Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber