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

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.54g	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	3.83% 4.98g	17% 22g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	1.1% 0.43g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	9.6% 86.5μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.97% 0.31mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	10% 0.13mg	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	3.2% 12.8μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	59% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11% 66.6IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Calcium	17.4% 174mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.98% 0.081mg	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	7.6% 0.61mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.72% 20mg	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	17.6% 123mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.15% 117g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Vitamin A, 4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 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.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 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 .
• While Raw Oranges with Peel contain 1.9 times more Iron and 1.7 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Oranges with Peel have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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