Comparing Nutrients in 1 pound Soy Nuts VS Oranges

Macros Ratio

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

Macro Nutrients

	Soy Nuts	Oranges	Recommended Dietary Allowance
Energy	70.2% 2037kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	97% 36.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	351% 196g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	21% 0.27mg	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	232% 930μg	34% 136μg	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	23% 21mg	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Oranges	Recommended Dietary Allowance
Calcium	63.5% 635mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	22.7% 0.2mg	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	224% 18mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	4.93% 0.11mg	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	421% 2944mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	10.6% 393g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 4.9 times more Vitamin B1, 18.9 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 11.6 times more Vitamin C than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soy Nuts vs Oranges:

• Dry-roasted Soybeans have 3.5 times more Calcium, 24 times more Copper, 39.5 times more Iron, 22.8 times more Magnesium, 87.4 times more Manganese, 46.4 times more Phosphorus, 7.5 times more Potassium, 38.6 times more Selenium and 68.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 108.4 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Soybeans have 9.6 times more Energy, 180.2 times more Fat, 208.5 times more Saturated Fat, 206.1 times more Omega 3, 598 times more Omega 6, 2.5 times more Carbohydrate, 3.4 times more Fiber and 46.1 times more Protein than Raw Oranges.
• Both Dry-roasted Soybeans as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.