Comparing Nutrients in 7 ounces Navel Oranges VS Defatted Soy Meal

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Defatted Soy Meal	54%	6%	40%

Macro Nutrients

	Navel Oranges	Defatted Soy Meal	Recommended Dietary Allowance
Energy	3.35% 97kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	54.8% 71.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	174% 98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Defatted Soy Meal	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	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	87% 1.13mg	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	150% 601μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Defatted Soy Meal	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	441% 3.97mg	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	340% 27mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	145% 607mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	328% 7.54mg	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	6.52% 45.6mg	199% 1391mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	145% 4941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.37% 13.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Defatted Soy Meal per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Defatted Soy Meal:

• 7 ounces of Navel Oranges have more Vitamin C than Defatted Soy Meal.
• While 7 oz of Raw Defatted Soy Meal contain 10.2 times more Vitamin B1, 4.9 times more Vitamin B2, 6.1 times more Vitamin B3, 7.6 times more Vitamin B5, 7.2 times more Vitamin B6 and 8.9 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Defatted Soy Meal have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Defatted Soy Meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Defatted Soy Meal:

• 7 ounces of Navel Oranges have 12.4 times more Water than Defatted Soy Meal.
• While 7 oz of Raw Defatted Soy Meal contain 5.7 times more Calcium, 51.3 times more Copper, 105.4 times more Iron, 27.8 times more Magnesium, 131 times more Manganese, 30.5 times more Phosphorus, 15 times more Potassium, more Selenium and 63.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Defatted Soy Meal contain 6.9 times more Energy, 15.9 times more Fat, 13.7 times more Omega 3, 40 times more Omega 6, 2.9 times more Carbohydrate and 54.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein