Comparing Nutrients in 100 grams Navel Oranges VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soy Flour	33%	40%	27%

Macro Nutrients

	Navel Oranges	Soy Flour	Recommended Dietary Allowance
Energy	1.7% 49kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	24.6% 32g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	10.3% 7.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soy Flour	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	35.5% 0.46mg	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	8.5% 34μg	86.3% 345μg	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	65.7% 59mg	0% 0mg	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% 0.15mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soy Flour	Recommended Dietary Allowance
Calcium	4.3% 43mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	324% 2.92mg	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	1.63% 0.13mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	698% 314μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.3% 23mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.14% 5.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Soy Flour:

• Raw Navel Oranges have 2 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 8.5 times more Vitamin B1, 22.7 times more Vitamin B2, 10.2 times more Vitamin B3, 6.1 times more Vitamin B5, 5.8 times more Vitamin B6, 10.1 times more Vitamin B9, 13 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Soy Flour:

• Raw Navel Oranges have 16.7 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 4.8 times more Calcium, 74.9 times more Copper, 49 times more Iron, 39 times more Magnesium, 78.4 times more Manganese, 21.5 times more Phosphorus, 15.2 times more Potassium, more Selenium and 49 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Full-fat Soy Flour contains 8.9 times more Energy, 137.7 times more Fat, 175.7 times more Saturated Fat, 153.1 times more Omega 3, 447 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Fiber and 41.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Full-fat Soy Flour have similar amounts of Sugars per 100 g.
• Both Raw Navel Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.