Comparing Nutrients in 100 grams Roasted Soybeans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Roasted Soybeans	Florida Oranges	Recommended Dietary Allowance
Energy	16% 469kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	46.6% 17.7g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	69% 38.6g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.92% 0.051mg	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	52.8% 211μg	4.25% 17μg	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	2.44% 2.2mg	50% 45mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans	Florida Oranges	Recommended Dietary Allowance
Calcium	14% 138mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	4.33% 0.039mg	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	48.8% 3.9mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	1.04% 0.024mg	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	52% 363mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Soybeans vs Florida Oranges:

• Soybeans roasted without salt have 3.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 12.4 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and 20.5 times more Vitamin C than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Raw Florida Oranges have similar amounts of Vitamin B1 per 100 g.
• Both Soybeans roasted without salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Soybeans vs Florida Oranges:

• Soybeans roasted without salt have 3.2 times more Calcium, 21.2 times more Copper, 43.3 times more Iron, 14.5 times more Magnesium, 89.9 times more Manganese, 30.3 times more Phosphorus, 8.7 times more Potassium, 38.2 times more Selenium and 39.3 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 44.7 times more Water than Soybeans roasted without salt.

Comparison of macro-nutrients per 100 grams:

• Soybeans roasted without salt have 10.2 times more Energy, 121 times more Fat, 147 times more Saturated Fat, 154 times more Omega 3, 407.9 times more Omega 6, 2.6 times more Carbohydrate, 7.4 times more Fiber and 55.1 times more Protein than Raw Florida Oranges.
• Both Soybeans roasted without salt as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.