Comparing Nutrients in 5 ounces Valencia Oranges VS Roasted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Roasted Soybeans	31%	45%	24%

Macro Nutrients

	Valencia Oranges	Roasted Soybeans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	105% 18g	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	NA	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	66% 25g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Roasted Soybeans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	22.7% 0.29mg	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	74.8% 299μg	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	3.46% 3.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Roasted Soybeans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	130% 1.17mg	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	1.6% 0.13mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	133% 3.06mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	NA	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Roasted Soybeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Roasted Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Valencia Oranges have 22 times more Vitamin C than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 3.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Roasted Soybeans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Soybeans roasted without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Roasted Soybeans:

• 5 ounces of Valencia Oranges have 44.3 times more Water than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 3.5 times more Calcium, 22.4 times more Copper, 43.3 times more Iron, 14.5 times more Magnesium, 93.8 times more Manganese, 21.4 times more Phosphorus, 8.2 times more Potassium and 52.3 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Soybeans roasted without salt contain 9.6 times more Energy, 84.7 times more Fat, 105 times more Saturated Fat, 105.9 times more Omega 3, 287.4 times more Omega 6, 2.5 times more Carbohydrate, 7.1 times more Fiber and 37.1 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein