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

Macros Ratio

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

Macro Nutrients

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	13% 17g	19% 25g	130g per day for Men 19-50 years
Sugars	10% 7.24g	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	1.04% 0.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.35% 1mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	3.47% 14μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	23% 230mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	8.7% 0.69mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.7% 173mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.54% 113mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.6% 171g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D 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 Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Navel Oranges:

• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 5.1 times more Vitamin A, 3.4 times more Vitamin B2, 1.2 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 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.
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Raw Navel Oranges have insufficient amounts of Vitamin E in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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