Comparing Nutrients in 100 grams Navel Oranges VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Navel Oranges	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	1.23% 1.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	0.69% 0.5g	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	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	4.3% 43mg	NA	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.13% 32mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	NA	11mg per day for Men 19-50 years
Water	2.32% 86g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS VeggieGurt Soy Yogurt per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of VeggieGurt Soy Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Raw Navel Oranges and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Navel Oranges vs VeggieGurt Soy Yogurt:

• 100 g of K-take it veggie Vegan Organic Soy Yogurt Nature contain 32 times more Sodium than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 7.8 times more Carbohydrate, 17 times more Sugars and 2.4 times more Fiber than VeggieGurt Soy Yogurt.
• While 100 g of K-take it veggie Vegan Organic Soy Yogurt Nature contain 17.3 times more Fat and 5.2 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Protein
• 100 grams of VeggieGurt Soy Yogurt provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as K-take it veggie Vegan Organic Soy Yogurt Nature provide inadequate amounts of Energy in 100 grams.