Comparing Nutrients in 5 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.9% 2.47g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	16.6% 12g	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	0% 0g	4.4% 3.2g	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	% 0g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 6.07g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	9.17% 82.5μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.8% 4.73μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7% 28μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	65.6% 1.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	93% 83.8mg	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	1.47% 0.22mg	1.4% 0.21mg	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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	17.6% 176mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	6.14% 0.055mg	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	8.15% 0.65mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.29mg	1.8% 0.041mg	2.3mg per day for Men 19-50 years
Molybdenum	184% 82.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.48% 45.4mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.02% 0.44mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Navel Oranges:

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.9 times more Vitamin A, 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.6 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Navel Oranges have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Navel Oranges:

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.9 times more Calcium, 2.1 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium, 7.2 times more Manganese, 1.4 times more Phosphorus, more Selenium, 37 times more Sodium and 3.9 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.4 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.1 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 7.2 times more Carbohydrate, 20.7 times more Sugars, more Fructose and 4.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• 5 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Navel Oranges provide inadequate amounts of Energy in five ounces.