Comparing Nutrients in 5 ounces Valencia Oranges VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	24% 3.57mg	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	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	3.44% 24mg	NA	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.77% 0.085mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.4 times more Vitamin B1, 1.2 times more Vitamin B9 and 6.7 times more Vitamin C than Enhanced Soymilk.
• While Enhanced Soymilk contains 5 times more Vitamin B2, 12 times more Vitamin B3, 3.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.3 times more Potassium than Enhanced Soymilk.
• While Enhanced Soymilk contains 3.5 times more Calcium, 3.3 times more Copper, 5.4 times more Iron, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 3.4 times more Carbohydrate and 6.3 times more Fiber than Enhanced Soymilk.
• While Enhanced Soymilk contains 6.6 times more Fat and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Energy per 5 oz.
• Both Raw Valencia Oranges as well as Enhanced Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.