Comparing Nutrients in 5 ounces Oranges with Peel VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	3.15% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	3.83% 4.98g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.97% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	1.74% 0.023mg	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	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	11% 66.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.92% 99mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	13.5% 0.12mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Oranges with Peel have 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 5.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.7 times more Vitamin A, 4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .

Comparing minerals per 5 ounces for Oranges with Peel vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Oranges with Peel have 1.9 times more Iron and 1.7 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.8 times more Calcium, 1.5 times more Copper, 4 times more Phosphorus, 3.3 times more Selenium, 24 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges with Peel have 2.1 times more Energy, 4.4 times more Carbohydrate and 15 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.1 times more Omega 3, 8.6 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.