Comparing Nutrients in 7 ounces Navel Oranges VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Navel Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.35% 97kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	13% 17g	130g per day for Men 19-50 years
Sugars	23.3% 17g	10% 7.24g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.35% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.65% 0.073mg	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	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	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	13.6% 81.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	44% 0.39mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.13% 208mg	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	7.54% 113mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B1, 2.1 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 5.1 times more Vitamin A, 3.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 7 ounces of Navel Oranges have 1.6 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.7 times more Calcium, 5.1 times more Copper, 2.7 times more Iron, 3.8 times more Phosphorus, more Selenium and 57 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Selenium
• Both Raw Navel Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Carbohydrate, 2.3 times more Sugars and 11 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.