Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Florida Oranges	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	52% 8.86g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	25% 18g	6.46% 4.7g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	35.7% 0.46mg	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	26.8% 107μg	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	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	2.4% 0.36mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	89.7% 0.81mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	71% 1.64mg	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	3.4% 24mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Soybeans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Boiled Soybeans with Salt:

• 7 ounces of Florida Oranges have 1.4 times more Vitamin B5 and 26.5 times more Vitamin C than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 1.6 times more Vitamin B1, 7.1 times more Vitamin B2, 4.6 times more Vitamin B6, 3.2 times more Vitamin B9, 1.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Soybeans with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Boiled Soybeans with Salt:

• 7 ounces of Florida Oranges have 1.4 times more Water than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 2.4 times more Calcium, 10.4 times more Copper, 57.1 times more Iron, 8.6 times more Magnesium, 34.3 times more Manganese, 20.4 times more Phosphorus, 3 times more Potassium, 14.6 times more Selenium, more Sodium and 14.4 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 1.4 times more Carbohydrate and 3.9 times more Sugars than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 3.7 times more Energy, 42.7 times more Fat, 51.9 times more Saturated Fat, 54.4 times more Omega 3, 144 times more Omega 6, 2.5 times more Fiber and 26 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein