Comparing Nutrients in 5 ounces Soybean Lecithin VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Oranges	7%	2%	91%

Macro Nutrients

	Soybean Lecithin	Oranges	Recommended Dietary Allowance
Energy	37.3% 1082kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	455% 7.3g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	335% 57g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	13% 16.7g	130g per day for Men 19-50 years
Sugars	0% 0g	18.3% 13.3g	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	0% 0g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0% 0g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	6.54% 0.085mg	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	0% 0μg	10.6% 42.5μg	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	0% 0mg	83.8% 75.4mg	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	77.3% 11.6mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	217% 261μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	7.1% 0.064mg	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	0% 0mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	1.54% 0.035mg	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	0% 0mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0% 0g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soybean Lecithin vs Oranges:

• Soybean Lecithin has 45.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soybean Lecithin vs Oranges:

• Raw Oranges contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Water than Soybean Lecithin.
• Both Soybean Lecithin as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Soybean Lecithin has 16.2 times more Energy, 833.3 times more Fat, 1000.3 times more Saturated Fat, 733.7 times more Omega 3 and 2232.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.