Comparing Nutrients in 7 ounces Boiled Soybeans with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Soybeans with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	11.8% 341kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	19% 25g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	31.3% 12g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	64.5% 36g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	12% 0.16mg	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	26.8% 107μg	17% 67.5μg	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	3.75% 3.37mg	130% 117mg	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	4.63% 0.69mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	20.2% 202mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	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	128% 10.2mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	2.5% 0.058mg	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	69.5% 486mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.35% 124g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Navel Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Soybeans with Salt vs Navel Oranges:

• 7 ounces of Boiled Soybeans with Salt have 2.3 times more Vitamin B1, 5.6 times more Vitamin B2, 3 times more Vitamin B6, 1.6 times more Vitamin B9, 2.3 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Vitamin B5 and 34.8 times more Vitamin C than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Navel Oranges provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Soybeans with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Soybeans with Salt vs Navel Oranges:

• 7 ounces of Boiled Soybeans with Salt have 2.4 times more Calcium, 10.4 times more Copper, 39.5 times more Iron, 7.8 times more Magnesium, 28.4 times more Manganese, 10.7 times more Phosphorus, 3.1 times more Potassium, more Selenium, 237 times more Sodium and 14.4 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Water than Boiled Soybeans with Salt.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Soybeans with Salt have 3.5 times more Energy, 59.8 times more Fat, 76.3 times more Saturated Fat, 66.4 times more Omega 3, 194.1 times more Omega 6, 2.7 times more Fiber and 20 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Carbohydrate and 3.6 times more Sugars than Boiled Soybeans with Salt.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein