Comparing Nutrients in 7 ounces Navel Oranges VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Navel Oranges	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.55% 248kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	14.3% 18.7g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	25.6% 0.33mg	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	63% 252μg	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	26.5% 24mg	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	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	116% 1.05mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	98% 2.25mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Stir-Fried Soybeans Sprouts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Stir-Fried Soybeans Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Stir-Fried Soybeans Sprouts with Salt:

• 7 ounces of Navel Oranges have 4.9 times more Vitamin C than Stir-Fried Soybeans Sprouts with Salt.
• While 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 6.2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.6 times more Vitamin B3, 4.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Stir-Fried Soybeans Sprouts with Salt:

• 7 ounces of Navel Oranges have 1.3 times more Water than Stir-Fried Soybeans Sprouts with Salt.
• While 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 1.9 times more Calcium, 13.5 times more Copper, 3.1 times more Iron, 8.7 times more Magnesium, 39.1 times more Manganese, 9.4 times more Phosphorus, 3.4 times more Potassium, 250 times more Sodium and 26.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.3 times more Carbohydrate and 2.8 times more Fiber than Stir-Fried Soybeans Sprouts with Salt.
• While 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 2.6 times more Energy, 47.3 times more Fat and 14.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein