Comparing Nutrients in 5 ounces SILK Plain, soymilk VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
SILK Plain, soymilk	29%	38%	33%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	SILK Plain, soymilk	Valencia Oranges	Recommended Dietary Allowance
Energy	2% 58kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	13% 17g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	NA	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	1.5% 0.57g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	SILK Plain, soymilk	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.87% 0.089mg	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	3.54% 14μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	72.6% 1.74μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.6% 69.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain, soymilk	Valencia Oranges	Recommended Dietary Allowance
Calcium	17.4% 174mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	5.83% 0.052mg	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	7.8% 0.62mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.4% 0.033mg	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	5.13% 174mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Plain, soymilk VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of SILK Plain, soymilk versus 5 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of SILK Plain, soymilk vs Valencia Oranges:

• 5 ounces of SILK Plain, soymilk have 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 3.9 times more Vitamin B9 and more Vitamin C than SILK Plain, soymilk.
• 5 ounces of SILK Plain, soymilk have insufficient amounts of Vitamin C
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for SILK Plain, soymilk vs Valencia Oranges:

• 5 ounces of SILK Plain, soymilk have 3.1 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, more Sodium and 4.2 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.5 times more Potassium than SILK Plain, soymilk.
• Both SILK Plain, soymilk and Valencia Oranges contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of SILK Plain, soymilk have 2.8 times more Protein than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 3.6 times more Carbohydrate and 6.3 times more Fiber than SILK Plain, soymilk.
• 5 ounces of SILK Plain, soymilk provide inadequate amounts of Fiber
• 5 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both SILK Plain, soymilk as well as Raw Valencia Oranges provide inadequate amounts of Energy in five ounces.