Comparing Nutrients in 5 ounces Boiled Green SoybeansVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Boiled Green Soybeans

33%

38%

29%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Boiled Green Soybeansvs Valencia Oranges

6.9%200kcal

Energy

2.4%69.5kcal

200 kcalvs69.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.35%9.07g

Fat

0.44%0.43g

9.07 gvs0.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.28%1.05g

Saturated Fat

0.16%0.05g

1.05 gvs0.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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31.4%0.5g

Omega 3

1.4%0.023g

0.5 gvs0.023 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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22%3.77g

Omega 6

0.37%0.062g

3.77 gvs0.062 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.7g

Carbohydrate

13%17g

15.7 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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15.7%5.95g

Fiber

9.33%3.54g

5.95 gvs3.54 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.3%17.5g

Protein

2.63%1.47g

17.5 gvs1.47 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Green Soybeansvs Valencia Oranges

1.26%11.3μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

11.3 μgvs17 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.7%0.37mg

Vitamin B1

10.3%0.12mg

Thiamine

0.37 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.22 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.77mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

1.77 mgvs0.39 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.63%0.18mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.18 mgvs0.35 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.54%0.085mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.085 mgvs0.089 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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39.3%157μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

157 μgvs55.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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26.8%24mg

Vitamin C

76.4%68.7mg

Ascorbic acid

24 mgvs68.7 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Green Soybeansvs Valencia Oranges

20.6%206mg

Calcium

5.67%56.7mg

206 mgvs56.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.4%0.17mg

Copper

5.83%0.052mg

0.17 mgvs0.052 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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44.3%3.54mg

Iron

1.6%0.13mg

3.54 mgvs0.13 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.2%85mg

Magnesium

3.37%14mg

85 mgvs14 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31%0.71mg

Manganese

1.4%0.033mg

0.71 mgvs0.033 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32%224mg

Phosphorus

3.44%24mg

224 mgvs24 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.5%764mg

Potassium

7.46%254mg

764 mgvs254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg

Sodium

0%0mg

20 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

0.77%0.085mg

1.3 mgvs0.085 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.63%97g

Water

3.3%122g

97 gvs122 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Green Soybeans vs Valencia Oranges:

Boiled and Drained Green Soybeans have 3 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Vitamin A, 2 times more Vitamin B5 and 2.9 times more Vitamin C than Boiled and Drained Green Soybeans.
Both Boiled and Drained Green Soybeans and Raw Valencia Oranges have similar amounts of Vitamin B6 per 5 oz.
Both Boiled and Drained Green Soybeans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Green Soybeans vs Valencia Oranges:

Boiled and Drained Green Soybeans have 3.6 times more Calcium, 3.2 times more Copper, 27.8 times more Iron, 6 times more Magnesium, 21.8 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium and 15.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Water than Boiled and Drained Green Soybeans.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Green Soybeans have 2.9 times more Energy, 21.3 times more Fat, 21.1 times more Saturated Fat, 22.1 times more Omega 3, 60.4 times more Omega 6, 1.7 times more Fiber and 11.9 times more Protein than Raw Valencia Oranges.
Both Boiled and Drained Green Soybeans and Raw Valencia Oranges have similar amounts of Carbohydrate per 5 oz.
Both Boiled and Drained Green Soybeans as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled Green SoybeansVS Sprouted SoybeansValencia OrangesVS Sprouted SoybeansBoiled Green SoybeansVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 5 ounces Boiled Green SoybeansVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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