Comparing Nutrients in 7 ounces Oranges VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Oranges	Green Soybeans	Recommended Dietary Allowance
Energy	3.2% 93kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	33% 5.6g	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	17% 22g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	12.5% 4.76g	22% 8.33g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Green Soybeans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	9.92% 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	15% 59.5μg	82% 327μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	64% 57.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	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	Green Soybeans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	28.2% 0.25mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	47% 1.1mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.65% 172g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Green Soybeans:

• Raw Oranges have 1.2 times more Vitamin A, 1.7 times more Vitamin B5 and 1.8 times more Vitamin C than Raw Green Soybeans.
• While Raw Green Soybeans contain 5 times more Vitamin B1, 4.4 times more Vitamin B2, 5.9 times more Vitamin B3 and 5.5 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Raw Green Soybeans have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Oranges as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Green Soybeans:

• Raw Oranges have 1.3 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 4.9 times more Calcium, 2.8 times more Copper, 35.5 times more Iron, 6.5 times more Magnesium, 21.9 times more Manganese, 13.9 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium, more Sodium and 14.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Soybeans contain 3.1 times more Energy, 56.7 times more Fat, 52.4 times more Saturated Fat, 53.7 times more Omega 3, 156.8 times more Omega 6, 1.8 times more Fiber and 13.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Green Soybeans have similar amounts of Carbohydrate per 7 oz.
• Both Raw Oranges as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.