Comparing Nutrients in 5 ounces Oranges VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	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	0.15% 0.026g	NA	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	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	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	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	29% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	19.4% 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	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	1.54% 0.035mg	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	2.83% 20mg	NA	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Enhanced Soymilk per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges 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 Oranges vs Enhanced Soymilk:

• 5 ounces of Oranges have 1.4 times more Vitamin B1 and 7.4 times more Vitamin C than Enhanced Soymilk.
• While 5 oz of Enhanced Soymilk contain 5 times more Vitamin B2, 11.7 times more Vitamin B3, 3.9 times more Vitamin B6, more Vitamin B12, more Vitamin D and 14 times more Vitamin E than Raw Oranges.
• Both Oranges and Enhanced Soymilk provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oranges have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 5 ounces for Oranges vs Enhanced Soymilk:

• 5 ounces of Oranges have 1.3 times more Potassium than Enhanced Soymilk.
• While 5 oz of Enhanced Soymilk contain 3.5 times more Calcium, 2.7 times more Copper, 4.9 times more Iron, 4.6 times more Selenium, more Sodium and 3.4 times more Zinc than Raw Oranges.
• Both Oranges and Enhanced Soymilk contain similar levels of Water per five ounces.
• 5 ounces of Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges have 3.4 times more Carbohydrate, 3.7 times more Sugars and 6 times more Fiber than Enhanced Soymilk.
• While 5 oz of Enhanced Soymilk contain 16.6 times more Fat and 3.1 times more Protein than Raw Oranges.
• 5 ounces of Oranges provide inadequate amounts of Protein
• 5 ounces of Enhanced Soymilk provide inadequate amounts of Fiber
• Both Raw Oranges as well as Enhanced Soymilk provide inadequate amounts of Energy in five ounces.