Comparing Nutrients in 5 ounces Navel Oranges VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Navel Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	3% 0.51g	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	9% 11.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	14% 10g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.03% 0.052mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59% 1.4μg	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	11% 66.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	6.1% 61mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	31.3% 0.28mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	4.56% 0.1mg	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	4.66% 32.6mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	6% 204mg	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	4.35% 65.2mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Raw Navel Oranges have 1.8 times more Vitamin B1, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.1 times more Vitamin A, 3.9 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Vitamin B3 and Vitamin E per 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 2.9 times more Calcium, 5.1 times more Copper, 4.5 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, more Selenium, 46 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.5 times more Carbohydrate and 3.1 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.1 times more Omega 3, 15.6 times more Omega 6 and 2.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy and Sugars per 5 oz.
• Both Raw Navel Oranges as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.