Comparing Nutrients in 5 ounces Oranges VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soy Flour	33%	40%	27%

Macro Nutrients

	Oranges	Soy Flour	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	30% 29.3g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	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	8.95% 3.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soy Flour	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	83.8% 75.4mg	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	1.7% 0.26mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soy Flour	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	1.77% 0.14mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Soy Flour:

• Raw Oranges have 1.8 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 6.7 times more Vitamin B1, 29 times more Vitamin B2, 15.3 times more Vitamin B3, 6.4 times more Vitamin B5, 7.7 times more Vitamin B6, 11.5 times more Vitamin B9, 10.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Soy Flour:

• Raw Oranges have 16.8 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 5.2 times more Calcium, 64.9 times more Copper, 63.7 times more Iron, 42.9 times more Magnesium, 91 times more Manganese, 35.3 times more Phosphorus, 13.9 times more Potassium, 15 times more Selenium and 56 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.2 times more Sugars than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 9.2 times more Energy, 172.1 times more Fat, 199.1 times more Saturated Fat, 196.9 times more Omega 3, 571.1 times more Omega 6, 2.7 times more Carbohydrate, 4 times more Fiber and 40.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.