Comparing Nutrients in 100 grams Navel Oranges VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Navel Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.19% 0.032g	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	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	5.03% 3.65g	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	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	6.78% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	1.85% 0.024mg	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	1.75% 7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.6% 0.23μg	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	6.83% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.3% 43mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	14% 0.13mg	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	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 100 grams of Navel Oranges have 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 3.3 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 g of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 5.1 times more Vitamin A, 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 grams of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 100 grams of Navel Oranges have 1.6 times more Potassium than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 g of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 2.7 times more Calcium, 3.2 times more Copper, 2.7 times more Iron, 3.8 times more Phosphorus, more Selenium and 57 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Selenium
• Both Raw Navel Oranges as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 3 times more Carbohydrate, 2.3 times more Sugars and 11 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 g of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 2.7 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Protein
• 100 grams of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.