Comparing Nutrients in 7 ounces Fresh Orange juice VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Fresh Orange juice	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	23% 16.7g	1.12% 0.81g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	NA	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	15% 59.5μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.2% 22mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	NA	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	4.96% 0.4mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	4.8% 33.7mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Fresh Orange juice have 4.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 5.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 7 ounces for Fresh Orange juice vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Fresh Orange juice have 1.7 times more Potassium than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 11.2 times more Calcium, 2.3 times more Iron, 6.1 times more Phosphorus and 63 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium
• Both Raw Orange juice as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2.7 times more Carbohydrate and 20.5 times more Sugars than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 3.7 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Protein
• Both Raw Orange juice as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber in seven ounces.