Comparing Nutrients in 5 ounces Enhanced Soymilk VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Enhanced Soymilk	Valencia Oranges	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.82g	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	3.76% 4.9g	13% 17g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	7.44% 4.17g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Enhanced 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	7.32% 0.088mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	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	25.4% 0.33mg	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	11.3% 45.4μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	63.8% 1.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.3% 10.2mg	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11% 66.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	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

	Enhanced Soymilk	Valencia Oranges	Recommended Dietary Allowance
Calcium	20% 198mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	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	8.7% 0.69mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	NA	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	5.88% 200mg	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	4.72% 71mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enhanced Soymilk vs Valencia Oranges:

• Enhanced Soymilk has 5 times more Vitamin B2, 12 times more Vitamin B3, 3.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B1 and 6.7 times more Vitamin C than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Valencia Oranges have similar amounts of Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Enhanced Soymilk vs Valencia Oranges:

• Enhanced Soymilk has 3.5 times more Calcium, 3.3 times more Copper, 5.4 times more Iron, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Potassium than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Enhanced Soymilk has 6.6 times more Fat and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.4 times more Carbohydrate and 6.3 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Valencia Oranges have similar amounts of Energy per 5 oz.
• Both Enhanced Soymilk as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.