Comparing Nutrients in 5 ounces Canned Orange Juice VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Canned Orange Juice	Enhanced Soymilk	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.95% 3.6g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	29% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	25.4% 0.33mg	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	8.5% 34μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	63.8% 1.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	11.3% 10.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11% 66.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	1.4% 14mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	NA	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	3.44% 24mg	NA	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Enhanced Soymilk per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Enhanced Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Enhanced Soymilk:

• 5 ounces of Canned Orange Juice have 4.2 times more Vitamin C than Enhanced Soymilk.
• While 5 oz of Enhanced Soymilk contain 1.6 times more Vitamin B1, 9.5 times more Vitamin B2, 16.4 times more Vitamin B3, 7.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 12.6 times more Vitamin E than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 5 ounces for Canned Orange Juice vs Enhanced Soymilk:

• 5 ounces of Canned Orange Juice have 1.3 times more Potassium than Enhanced Soymilk.
• While 5 oz of Enhanced Soymilk contain 14 times more Calcium, 5.6 times more Copper, 4.9 times more Iron, 23 times more Selenium, 12.5 times more Sodium and 6 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Enhanced Soymilk contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 3.2 times more Carbohydrate and 3.5 times more Sugars than Enhanced Soymilk.
• While 5 oz of Enhanced Soymilk contain 13.3 times more Fat and 4.3 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Enhanced Soymilk provide inadequate amounts of Energy and Fiber in five ounces.