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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Energy	1.14% 33kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.34% 1.74g	9.15% 12g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	1.3% 0.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	6.47% 58.2μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.17mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.64% 0.082mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11% 3.34μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.93% 19.7μg	9.75% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	54% 48.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.17% 49IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Calcium	12.4% 124mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	4.1% 0.037mg	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	5.75% 0.46mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	9.04% 0.21mg	1% 0.023mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.57% 32mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	3.53% 1.94μg	NA	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.33% 86.3g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.9 times more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.1 times more Calcium, 2.2 times more Copper, 5.1 times more Iron, 1.6 times more Magnesium, 9 times more Manganese, 1.9 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Valencia Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 5.4 times more Fat and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Energy, 6.8 times more Carbohydrate and 5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.