Comparing Nutrients in 7 ounces Valencia Oranges VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	6.8% 1.16g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	11.8% 0.15mg	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	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	3.75% 3.37mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	45.4% 0.41mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Chocolate Soymilk per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Chocolate Soymilk:

• 7 ounces of Valencia Oranges have 4 times more Vitamin B1, 2.8 times more Vitamin B5, 3.5 times more Vitamin B9 and 28.5 times more Vitamin C than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 6.6 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate Soymilk provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Chocolate Soymilk:

• 7 ounces of Valencia Oranges have 1.6 times more Calcium and 1.3 times more Potassium than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 5.6 times more Copper, 5.3 times more Iron, 1.5 times more Magnesium, 3 times more Phosphorus, more Sodium and 5.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate 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 6.3 times more Fiber than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 1.3 times more Energy, 4.7 times more Omega 3, 13.3 times more Omega 6 and 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Chocolate Soymilk offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 7 ounces of Chocolate Soymilk provide inadequate amounts of Fiber