Comparing Nutrients in 100 grams Valencia Oranges VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	2.65% 3.45g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.53g	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	6.58% 2.5g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	18% 0.23mg	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	9.75% 39μg	8% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45% 1.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.5mg	8% 7.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	7.83% 47IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	4% 40mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	13.7% 0.12mg	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	1.13% 0.09mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	NA	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	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	2.43% 17mg	NA	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	NA	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.4 times more Vitamin B1, 1.2 times more Vitamin B9 and 6.7 times more Vitamin C than Enhanced Soymilk.
• While Enhanced Soymilk contains 5 times more Vitamin B2, 12 times more Vitamin B3, 3.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 100 grams for Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.3 times more Potassium than Enhanced Soymilk.
• While Enhanced Soymilk contains 3.5 times more Calcium, 3.3 times more Copper, 5.4 times more Iron, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 3.4 times more Carbohydrate and 6.3 times more Fiber than Enhanced Soymilk.
• While Enhanced Soymilk contains 6.6 times more Fat and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Energy per 100 g.
• Both Raw Valencia Oranges as well as Enhanced Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.