Comparing Nutrients in 5 ounces Florida Oranges VS Soy protein isolate

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Soy protein isolate	92%	8%	0%

Macro Nutrients

	Florida Oranges	Soy protein isolate	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	0% 0g	130g per day for Men 19-50 years
Sugars	18% 13g	0% 0g	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	8.95% 3.4g	0% 0g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	224% 125g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Soy protein isolate	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	11% 0.14mg	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	6.02% 24μg	62.4% 249μg	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	71% 63.8mg	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	1.7% 0.26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Soy protein isolate	Recommended Dietary Allowance
Calcium	6.1% 61mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	252% 2.27mg	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	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	92% 2.1mg	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	2.43% 17mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	95% 1425mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Soy protein isolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Soy protein isolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Soy protein isolate:

• 5 ounces of Florida Oranges have 4.2 times more Vitamin B5 and more Vitamin C than Soy protein isolate.
• While 5 oz of Soy protein isolate contain 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 3.6 times more Vitamin B3, 2 times more Vitamin B6 and 10.4 times more Vitamin B9 than Raw Florida Oranges.
• 5 ounces of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Florida Oranges as well as Soy protein isolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Soy protein isolate:

• 5 ounces of Florida Oranges have 2.1 times more Potassium and 17.5 times more Water than Soy protein isolate.
• While 5 oz of Soy protein isolate contain 4.1 times more Calcium, 41 times more Copper, 161.1 times more Iron, 3.9 times more Magnesium, 62.2 times more Manganese, 64.7 times more Phosphorus, more Sodium and 50.4 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Soy protein isolate lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• While 5 oz of Soy protein isolate contain 7.3 times more Energy, 16.1 times more Fat, 17.7 times more Omega 3, 46.9 times more Omega 6 and 126.2 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 5 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber