Comparing Nutrients in 5 ounces Valencia Oranges VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Valencia Oranges	Roasted Soy Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21.5% 622kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	15% 10.8g	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	9.33% 3.54g	36% 13.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	38.3% 0.5mg	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	14% 55.3μg	80.4% 322μg	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	76.4% 68.7mg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	350% 3.15mg	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	1.6% 0.13mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	125% 523mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	128% 2.94mg	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	96% 675mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	NA	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.15% 5.4g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 4.7 times more Vitamin B1, 23.5 times more Vitamin B2, 12 times more Vitamin B3, 4.8 times more Vitamin B5, 5.6 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Roasted Soy Flour:

• Raw Valencia Oranges have 22.7 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 4.7 times more Calcium, 60 times more Copper, 64.7 times more Iron, 36.9 times more Magnesium, 90.3 times more Manganese, 28 times more Phosphorus, 11.4 times more Potassium and 59.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Roasted Full-fat Soy Flour contains 9 times more Energy, 72.9 times more Fat, 90.3 times more Saturated Fat, 91.1 times more Omega 3, 247.3 times more Omega 6, 2.6 times more Carbohydrate, 3.9 times more Fiber and 36.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.