Comparing Nutrients in 5 ounces Valencia Oranges VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk	24%	29%	47%

Macro Nutrients

	Valencia Oranges	Soymilk	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.56% 2.5g	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	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	NA	7.8% 5.66g	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	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk	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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	8.4% 0.11mg	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	6.38% 25.5μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	13.7% 0.32mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	NA	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Soymilk per 5 oz

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

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

• 5 ounces of Valencia Oranges have 1.5 times more Vitamin B1, 2.2 times more Vitamin B9 and more Vitamin C than Soymilk.
• While 5 oz of Soymilk Unfortified contain 1.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Soymilk have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Soymilk:

• 5 ounces of Valencia Oranges have 1.6 times more Calcium and 1.5 times more Potassium than Soymilk.
• While 5 oz of Soymilk Unfortified contain 3.5 times more Copper, 7.1 times more Iron, 2.5 times more Magnesium, 9.7 times more Manganese, 3.1 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Soymilk Unfortified lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.9 times more Carbohydrate and 4.2 times more Fiber than Soymilk.
• While 5 oz of Soymilk Unfortified contain 4.7 times more Omega 3, 13.3 times more Omega 6 and 3.1 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein
• 5 ounces of Soymilk provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Soymilk Unfortified provide inadequate amounts of Energy in five ounces.