Comparing Nutrients in 5 ounces Oranges with Peel VS Soy protein isolate

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soy protein isolate	92%	8%	0%

Macro Nutrients

	Oranges with Peel	Soy protein isolate	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	0% 0g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	224% 125g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soy protein isolate	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	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	5.45% 0.071mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soy protein isolate	Recommended Dietary Allowance
Calcium	9.92% 99mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	95% 1425mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Soy protein isolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Soy protein isolate:

• 5 ounces of Oranges with Peel have 5.5 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 times more Vitamin B2, 2.9 times more Vitamin B3 and 5.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Soy protein isolate provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Soy protein isolate have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 2.4 times more Potassium and 16.5 times more Water than Soy protein isolate.
• While 5 oz of Soy protein isolate contain 2.5 times more Calcium, 28.1 times more Copper, 18.1 times more Iron, 2.8 times more Magnesium, 35.3 times more Phosphorus, 502.5 times more Sodium and 36.6 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Soy protein isolate lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have more Carbohydrate and more Fiber than Soy protein isolate.
• While 5 oz of Soy protein isolate contain 5.3 times more Energy, 11.3 times more Fat, 12.2 times more Omega 3, 33 times more Omega 6 and 67.9 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber