Comparing Nutrients in 7 ounces Roasted Soybeans with Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Roasted Soybeans with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	32% 931kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	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	46% 60g	17.6% 23g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	92% 35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	137% 76.5g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	105% 419μg	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	4.85% 4.37mg	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	12% 1.8mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.3% 100μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	27.4% 274mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	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	97% 7.74mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	186% 4.3mg	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	103% 720mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	85.8% 2917mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	21.6% 323mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Soybeans with Salt vs Florida Oranges:

• 7 ounces of Roasted Soybeans with Salt have 3.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6, 12.4 times more Vitamin B9, 5.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 20.5 times more Vitamin C than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Florida Oranges provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Roasted Soybeans with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Soybeans with Salt vs Florida Oranges:

• 7 ounces of Roasted Soybeans with Salt have 3.2 times more Calcium, 21.2 times more Copper, 43.3 times more Iron, 14.5 times more Magnesium, 89.9 times more Manganese, 30.3 times more Phosphorus, 8.7 times more Potassium, 38.2 times more Selenium, more Sodium and 39.3 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 44.7 times more Water than Roasted Soybeans with Salt.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Soybeans with Salt have 10.2 times more Energy, 121 times more Fat, 147 times more Saturated Fat, 154 times more Omega 3, 407.9 times more Omega 6, 2.6 times more Carbohydrate, 7.4 times more Fiber and 55.1 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.2 times more Sugars than Roasted Soybeans with Salt.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein