Comparing Nutrients in 5 ounces SILK Plain soy yogurt VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
SILK Plain soy yogurt	16%	24%	60%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	SILK Plain soy yogurt	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.23% 94kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.7g	12% 15.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	6.7% 3.74g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	SILK Plain soy yogurt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.4% 0.044mg	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	NA	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.8% 18.7mg	47.4% 42.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12.5% 75IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain soy yogurt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	NA	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	NA	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.3% 0.03mg	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	NA	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	NA	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Plain soy yogurt VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of SILK Plain soy yogurt versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of SILK Plain soy yogurt vs Canned Orange Juice:

• 5 ounces of SILK Plain soy yogurt have more Vitamin D than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.3 times more Vitamin C than SILK Plain soy yogurt.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin D

Comparing minerals per 5 ounces for SILK Plain soy yogurt vs Canned Orange Juice:

• 5 ounces of SILK Plain soy yogurt have 13.2 times more Calcium than Canned Orange Juice.
• Both SILK Plain soy yogurt and Canned Orange Juice contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of SILK Plain soy yogurt have 1.4 times more Energy and 3.9 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.7 times more Sugars than SILK Plain soy yogurt.
• Both SILK Plain soy yogurt and Canned Orange Juice offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy and Protein
• Both SILK Plain soy yogurt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Fiber in five ounces.