Comparing Nutrients in 7 ounces Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	NA	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	1.57% 0.6g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	14% 0.18mg	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	4.47% 18μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Calcium	24.4% 244mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	12.6% 0.11mg	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	10.7% 0.85mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Oranges with Peel :

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Vitamin A, 4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 5.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

Comparing minerals per 7 ounces for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Oranges with Peel :

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.8 times more Calcium, 1.5 times more Copper, 4 times more Phosphorus, 3.3 times more Selenium, 24 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.9 times more Iron and 1.7 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Oranges with Peel have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3.1 times more Omega 3, 8.6 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Energy, 4.4 times more Carbohydrate and 15 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Oranges with Peel have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.