Comparing Nutrients in 5 ounces Fresh Orange juice VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Soy Flour	33%	40%	27%

Macro Nutrients

	Fresh Orange juice	Soy Flour	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	30% 29.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	85.7% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	16.4% 12g	14.7% 10.6g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	36% 13.6g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Soy Flour	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	50.3% 0.65mg	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	10.6% 42.5μg	122% 489μg	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	78.7% 71mg	0% 0mg	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	0.38% 0.057mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Soy Flour	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	460% 4.14mg	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	3.54% 0.28mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	140% 3.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	989% 445μg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Soy Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Soy Flour:

• 5 ounces of Fresh Orange juice have more Vitamin C than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 6.5 times more Vitamin B1, 38.7 times more Vitamin B2, 10.8 times more Vitamin B3, 8.4 times more Vitamin B5, 11.5 times more Vitamin B6, 11.5 times more Vitamin B9, 48.8 times more Vitamin E and 700 times more Vitamin K than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Soy Flour:

• 5 ounces of Fresh Orange juice have 17.1 times more Water than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 18.7 times more Calcium, 66.4 times more Copper, 31.9 times more Iron, 39 times more Magnesium, 162.5 times more Manganese, 29.1 times more Phosphorus, 12.6 times more Potassium, 75 times more Selenium and 78.4 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Full-fat Soy Flour contain 9.6 times more Energy, 103.3 times more Fat, 124.5 times more Saturated Fat, 125.3 times more Omega 3, 354.5 times more Omega 6, 3.1 times more Carbohydrate, 48 times more Fiber and 54 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Soy Flour offer comparable quantities of Sugars per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein