Comparing Nutrients in 7 ounces Oranges VS SILK Vanilla, soymilk

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	6.3% 8.18g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	7.9% 5.7g	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	12.5% 4.76g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	102% 2.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.2% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	2.5% 0.2mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	NA	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS SILK Vanilla, soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges versus 7 oz of SILK Vanilla, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges vs SILK Vanilla, soymilk:

• 7 ounces of Oranges have 3 times more Vitamin B9 and more Vitamin C than SILK Vanilla, soymilk.
• While 7 oz of SILK Vanilla, soymilk contain 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• 7 ounces of Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of SILK Vanilla, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Oranges vs SILK Vanilla, soymilk:

• 7 ounces of Oranges have 1.5 times more Potassium than SILK Vanilla, soymilk.
• While 7 oz of SILK Vanilla, soymilk contain 3.1 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 4.6 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Oranges.
• Both Oranges and SILK Vanilla, soymilk contain similar levels of Water per seven ounces.
• 7 ounces of Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges have 2.9 times more Carbohydrate, 3.2 times more Sugars and 6 times more Fiber than SILK Vanilla, soymilk.
• While 7 oz of SILK Vanilla, soymilk contain 2.6 times more Protein than Raw Oranges.
• 7 ounces of Oranges provide inadequate amounts of Protein
• 7 ounces of SILK Vanilla, soymilk provide inadequate amounts of Fiber
• Both Raw Oranges as well as SILK Vanilla, soymilk provide inadequate amounts of Energy in seven ounces.