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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Energy	6.73% 195kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	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	2.4% 0.91g	30% 11.3g	38g per day for Men 19-50 years
Protein	21% 11.8g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	27.7% 249μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	22% 0.29mg	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	10.2% 41μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.5% 195IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Calcium	55.8% 558mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	18.6% 0.17mg	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	24% 1.9mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	4.54% 0.1mg	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	28% 195mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	NA	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 410g	10.6% 392g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 4.6 times more Vitamin A, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin B1, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 3.1 times more Calcium, 4.5 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, more Sodium and 4.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 4.9 times more Fat, 4.7 times more Omega 3, 13.3 times more Omega 6 and 2.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Carbohydrate and 12.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Raw Valencia Oranges have similar amounts of Energy per 1 lb.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.