Comparing Nutrients in 7 ounces Valencia Oranges VS SILK Plain, soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
SILK Plain, soymilk	29%	38%	33%

Macro Nutrients

	Valencia Oranges	SILK Plain, soymilk	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.38% 3.27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	NA	6.76% 4.9g	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	13% 4.96g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	SILK Plain, soymilk	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	SILK Plain, soymilk	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	NA	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS SILK Plain, soymilk per 7 oz

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

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

• 7 ounces of Valencia Oranges have 3.9 times more Vitamin B9 and more Vitamin C than SILK Plain, soymilk.
• While 7 oz of SILK Plain, soymilk contain 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of SILK Plain, soymilk have insufficient amounts of Vitamin C

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

• 7 ounces of Valencia Oranges have 1.5 times more Potassium than SILK Plain, soymilk.
• While 7 oz of SILK Plain, soymilk contain 3.1 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, more Sodium and 4.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and SILK Plain, soymilk contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 3.6 times more Carbohydrate and 6.3 times more Fiber than SILK Plain, soymilk.
• While 7 oz of SILK Plain, soymilk contain 2.8 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• 7 ounces of SILK Plain, soymilk provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as SILK Plain, soymilk provide inadequate amounts of Energy in seven ounces.