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Comparing Nutrients in 100 grams Soy FlourVS Oranges

Macros Ratio

Protein Fat Carbs

Soy Flour
33%
40%
27%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

15%434kcal
Energy
1.62%47kcal
434 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
21.3%20.7g
Fat
0.12%0.12g
20.7 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
9.33%3g
Saturated Fat
0.047%0.015g
3 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
86%1.38g
Omega 3
0.44%0.007g
1.38 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
60.5%10.3g
Omega 6
0.11%0.018g
10.3 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
24.6%32g
Carbohydrate
9.04%11.8g
32 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
10.3%7.5g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.5 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
25.3%9.6g
Fiber
6.3%2.4g
9.6 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
67.5%38g
Protein
1.68%0.94g
38 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.67%6μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
6 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
48.4%0.58mg
Vitamin B1
7.25%0.087mg
Thiamine
0.58 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
89.2%1.16mg
Vitamin B2
3.08%0.04mg
Riboflavin
1.16 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
27%4.32mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
4.32 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
32%1.6mg
Vitamin B5
5%0.25mg
Pantothenic acid
1.6 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
35.5%0.46mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.46 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
86.3%345μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
345 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
59%53.2mg
Ascorbic acid
0 mgvs53.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13%1.95mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
1.95 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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58.3%70μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
70 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

20.6%206mg
Calcium
4%40mg
206 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
324%2.92mg
Copper
5%0.045mg
2.92 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
79.6%6.37mg
Iron
1.25%0.1mg
6.37 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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102%429mg
Magnesium
2.4%10mg
429 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
99%2.28mg
Manganese
1.1%0.025mg
2.28 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
698%314μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
314 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
70.6%494mg
Phosphorus
2%14mg
494 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
74%2515mg
Potassium
5.32%181mg
2515 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
13.6%7.5μg
Selenium
0.91%0.5μg
7.5 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.87%13mg
Sodium
0%0mg
13 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
35.6%3.92mg
Zinc
0.64%0.07mg
3.92 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.14%5.16g
Water
2.34%86.8g
5.16 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Soy Flour vs Oranges:
Comparing minerals per 100 grams for Soy Flour vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: