Comparing Nutrients in 5 ounces Navel Oranges VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Navel Oranges	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	105% 18g	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	33% 43g	130g per day for Men 19-50 years
Sugars	16.6% 12g	8.2% 5.95g	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	66% 25g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	22.7% 0.29mg	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	74.8% 299μg	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	3.46% 3.1mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	130% 1.17mg	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	2.3% 0.18mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	133% 3.06mg	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	4.66% 32.6mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.075% 2.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Roasted Soybeans with Salt:

• Raw Navel Oranges have 26.9 times more Vitamin C than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 6.2 times more Vitamin B9, 6.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Roasted Soybeans with Salt have similar amounts of Vitamin A per 5 oz.
• Both Raw Navel Oranges as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Roasted Soybeans with Salt:

• Raw Navel Oranges have 44.1 times more Water than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 3.2 times more Calcium, 21.2 times more Copper, 30 times more Iron, 13.2 times more Magnesium, 74.4 times more Manganese, 15.8 times more Phosphorus, 8.9 times more Potassium, more Selenium, 163 times more Sodium and 39.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 2 times more Sugars than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 9.6 times more Energy, 169.3 times more Fat, 216.1 times more Saturated Fat, 188.2 times more Omega 3, 549.7 times more Omega 6, 2.4 times more Carbohydrate, 8 times more Fiber and 42.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.