Comparing Nutrients in 100 grams Florida Oranges VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Florida Oranges	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	1.6% 46kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	26.3% 4.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	3.26% 2.36g	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	6.3% 2.4g	15.8% 6g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	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	4.25% 17μg	13.5% 54μg	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	50% 45mg	1.9% 1.7mg	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	1.2% 0.18mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	4.3% 43mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	45.2% 0.41mg	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	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	36% 0.82mg	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	1.7% 12mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.36% 87g	1.7% 62.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Soybeans with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Boiled Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Boiled Soybeans with Salt:

• 100 grams of Florida Oranges have 1.4 times more Vitamin B5 and 26.5 times more Vitamin C than Boiled Soybeans with Salt.
• While 100 g of Boiled Soybeans with Salt contain 1.6 times more Vitamin B1, 7.1 times more Vitamin B2, 4.6 times more Vitamin B6, 3.2 times more Vitamin B9, 1.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Soybeans with Salt provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Boiled Soybeans with Salt:

• 100 grams of Florida Oranges have 1.4 times more Water than Boiled Soybeans with Salt.
• While 100 g of Boiled Soybeans with Salt contain 2.4 times more Calcium, 10.4 times more Copper, 57.1 times more Iron, 8.6 times more Magnesium, 34.3 times more Manganese, 20.4 times more Phosphorus, 3 times more Potassium, 14.6 times more Selenium, more Sodium and 14.4 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.4 times more Carbohydrate and 3.9 times more Sugars than Boiled Soybeans with Salt.
• While 100 g of Boiled Soybeans with Salt contain 3.7 times more Energy, 42.7 times more Fat, 51.9 times more Saturated Fat, 54.4 times more Omega 3, 144 times more Omega 6, 2.5 times more Fiber and 26 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein