Comparing Nutrients in 7 ounces Florida Oranges VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Soy Flour	33%	40%	27%

Macro Nutrients

	Florida Oranges	Soy Flour	Recommended Dietary Allowance
Energy	3.15% 91kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	25% 18g	20.5% 15g	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	50% 19g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Soy Flour	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	70.4% 0.91mg	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	8.43% 33.7μg	171% 685μg	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	99% 89.3mg	0% 0mg	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	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Soy Flour	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	644% 5.8mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Soy Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Soy Flour:

• 7 ounces of Florida Oranges have more Vitamin C than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 5.8 times more Vitamin B1, 29 times more Vitamin B2, 10.8 times more Vitamin B3, 6.4 times more Vitamin B5, 9 times more Vitamin B6, 20.3 times more Vitamin B9, 10.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Soy Flour:

• 7 ounces of Florida Oranges have 16.9 times more Water than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 4.8 times more Calcium, 74.9 times more Copper, 70.8 times more Iron, 42.9 times more Magnesium, 94.8 times more Manganese, 41.2 times more Phosphorus, 14.9 times more Potassium, 15 times more Selenium and 49 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.2 times more Sugars than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 9.4 times more Energy, 98.3 times more Fat, 119.5 times more Saturated Fat, 125.3 times more Omega 3, 331.6 times more Omega 6, 2.8 times more Carbohydrate, 4 times more Fiber and 54 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein