Comparing Nutrients in 5 ounces Navel Oranges VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Navel Oranges	Soy Flour, defatted	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	3.9% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	37% 48g	130g per day for Men 19-50 years
Sugars	16.6% 12g	32% 23.3g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	65.3% 25g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	62.6% 0.81mg	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	12% 48μg	108% 432μg	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	93% 83.8mg	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	1.4% 0.21mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	6.1% 61mg	34% 342mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	640% 5.76mg	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	2.3% 0.18mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	186% 4.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	665% 299μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.66% 32.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Soy Flour, defatted:

• Raw Navel Oranges have 6 times more Vitamin A, more Vitamin C and 1.3 times more Vitamin E than Soy flour, defatted.
• While Soy flour, defatted contains 10.3 times more Vitamin B1, 5 times more Vitamin B2, 6.1 times more Vitamin B3, 7.7 times more Vitamin B5, 7.3 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Soy Flour, defatted:

• Raw Navel Oranges have 11.9 times more Water than Soy flour, defatted.
• While Soy flour, defatted contains 5.6 times more Calcium, 104.2 times more Copper, 71.1 times more Iron, 26.4 times more Magnesium, 104.1 times more Manganese, 29.3 times more Phosphorus, 14.4 times more Potassium, more Selenium, 20 times more Sodium and 30.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Soy flour, defatted contains 6.7 times more Energy, 8.1 times more Fat, 7 times more Omega 3, 20.4 times more Omega 6, 2.7 times more Carbohydrate, 1.9 times more Sugars, 8 times more Fiber and 56.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.