Comparing Nutrients in 5 ounces Valencia Oranges VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Valencia Oranges	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.35% 0.11g	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	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	NA	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	NA	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	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	9.7% 58IU	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	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	NA	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.53% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• Raw Valencia Oranges have 5.6 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Valencia Oranges vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• Raw Valencia Oranges have 1.5 times more Potassium than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 3.1 times more Calcium, 5.1 times more Iron, 1.3 times more Magnesium, 6.1 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have similar amounts of Water per 5 oz.
• Both Raw Valencia Oranges as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.4 times more Energy, 3.1 times more Carbohydrate and 4.2 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 2.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.