Comparing Nutrients in 7 ounces Oranges with Peel VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Oranges with Peel	Soy Cheese	Recommended Dietary Allowance
Energy	4.3% 125kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	7.27% 2.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	23.5% 8.93g	0% 0g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soy Cheese	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.7% 0.14mg	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	15% 59.5μg	11% 43.7μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soy Cheese	Recommended Dietary Allowance
Calcium	14% 139mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	83.8% 0.75mg	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	20% 1.6mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	NA	76.7% 1.76mg	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	6.24% 43.7mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Soy Cheese per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Soy Cheese:

• 7 ounces of Oranges with Peel have more Vitamin B1, 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Soy Cheese.
• While 7 oz of Soybean, curd cheese contain 2.8 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Cheese provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Soy Cheese have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Oranges with Peel as well as Soybean, curd cheese have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Soy Cheese:

• 7 oz of Soybean, curd cheese contain 2.7 times more Calcium, 6.7 times more Copper, 7 times more Iron, 16.3 times more Magnesium, 10.1 times more Phosphorus, 24 times more Selenium and 15.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Cheese contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.2 times more Carbohydrate and more Fiber than Soy Cheese.
• While 7 oz of Soybean, curd cheese contain 2.4 times more Energy, 27 times more Fat, 33.5 times more Saturated Fat, 33.8 times more Omega 3, 91.6 times more Omega 6 and 9.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Soy Cheese provide inadequate amounts of Fiber