Comparing Nutrients in 7 ounces Navel Oranges VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Navel Oranges	Soy Flour, defatted	Recommended Dietary Allowance
Energy	3.35% 97kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	45% 32.6g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	91% 34.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	87.6% 1.14mg	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	17% 67.5μg	151% 605μg	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	130% 117mg	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% 0.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	48% 478mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	896% 8.07mg	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	3.22% 0.26mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	260% 6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	930% 419μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	139% 4731mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.39% 14.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Soy Flour, defatted:

• Raw Navel Oranges have 6 times more Vitamin A, more Vitamin C and 1.3 times more Vitamin E than Soy flour, defatted.
• While Soy flour, defatted contains 10.3 times more Vitamin B1, 5 times more Vitamin B2, 6.1 times more Vitamin B3, 7.7 times more Vitamin B5, 7.3 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Soy Flour, defatted:

• Raw Navel Oranges have 11.9 times more Water than Soy flour, defatted.
• While Soy flour, defatted contains 5.6 times more Calcium, 104.2 times more Copper, 71.1 times more Iron, 26.4 times more Magnesium, 104.1 times more Manganese, 29.3 times more Phosphorus, 14.4 times more Potassium, more Selenium, 20 times more Sodium and 30.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Soy flour, defatted contains 6.7 times more Energy, 8.1 times more Fat, 7 times more Omega 3, 20.4 times more Omega 6, 2.7 times more Carbohydrate, 1.9 times more Sugars, 8 times more Fiber and 56.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.