Comparing Nutrients in 7 ounces Soy Cheese VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Soy Cheese	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	25% 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	0% 0g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	44.3% 25g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	7.8% 0.1mg	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	11% 43.7μg	8.43% 33.7μg	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	0% 0mg	99% 89.3mg	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	7.94% 1.2mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Florida Oranges	Recommended Dietary Allowance
Calcium	37.3% 373mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	8.6% 0.077mg	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	139% 11mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	2.07% 0.048mg	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	63% 441mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.8% 141g	4.67% 173g	3700g per day for Men 19-50 years

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

• Soybean, curd cheese has 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A, more Vitamin B1, 2.2 times more Vitamin B5 and more Vitamin C than Soybean, curd cheese.
• Both Soybean, curd cheese as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soy Cheese vs Florida Oranges:

• Soybean, curd cheese has 4.4 times more Calcium, 9.7 times more Copper, 62.2 times more Iron, 22.8 times more Magnesium, 37 times more Manganese, 18.5 times more Phosphorus, 33.6 times more Selenium, more Sodium and 21.5 times more Zinc than Raw Florida Oranges.
• Both Soybean, curd cheese and Raw Florida Oranges have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soybean, curd cheese has 3.3 times more Energy, 38.6 times more Fat, 46.9 times more Saturated Fat, 49.1 times more Omega 3, 130.1 times more Omega 6 and 17.9 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Carbohydrate, 5.7 times more Sugars and more Fiber than Soybean, curd cheese.
• Both Soybean, curd cheese as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.