Comparing Nutrients in 100 grams Valencia OrangesVS Soybeans

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Soybeans

33%

40%

27%

100 g ▼

Macro Nutrients

Valencia Orangesvs Soybeans

1.7%49kcal

Energy

15.4%446kcal

49 kcalvs446 kcal

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

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0.31%0.3g

Fat

20.6%20g

0.3 gvs20 g

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

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0.11%0.035g

Saturated Fat

9%2.9g

0.035 gvs2.9 g

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

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1%0.016g

Omega 3

83%1.33g

0.016 gvs1.33 g

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

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0.26%0.044g

Omega 6

58.4%9.93g

0.044 gvs9.93 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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9.15%12g

Carbohydrate

23.2%30g

12 gvs30 g

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

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Sugars

10%7.33g

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

NA gvs7.33 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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6.58%2.5g

Fiber

24.5%9.3g

2.5 gvs9.3 g

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

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1.86%1.04g

Protein

65%36.5g

1.04 gvs36.5 g

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

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Vitamins

Valencia Orangesvs Soybeans

1.33%12μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

12 μgvs1 μg

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

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7.25%0.087mg

Vitamin B1

73%0.87mg

Thiamine

0.087 mgvs0.87 mg

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

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3.08%0.04mg

Vitamin B2

67%0.87mg

Riboflavin

0.04 mgvs0.87 mg

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

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1.7%0.27mg

Vitamin B3

10%1.62mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs1.62 mg

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

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5%0.25mg

Vitamin B5

16%0.79mg

Pantothenic acid

0.25 mgvs0.79 mg

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

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4.85%0.063mg

Vitamin B6

29%0.38mg

Pyridoxine

0.063 mgvs0.38 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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9.75%39μg

Vitamin B9

94%375μg

Folates and Folic Acid

39 μgvs375 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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54%48.5mg

Vitamin C

6.67%6mg

Ascorbic acid

48.5 mgvs6 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

5.67%0.85mg

Tocopherols and Tocotrienols

NA mgvs0.85 mg

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

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Vitamin K

39%47μg

Phytomenadione or phylloquinone

NA μgvs47 μg

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

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Minerals

Valencia Orangesvs Soybeans

4%40mg

Calcium

27.7%277mg

40 mgvs277 mg

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

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4.1%0.037mg

Copper

184%1.66mg

0.037 mgvs1.66 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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1.13%0.09mg

Iron

196%15.7mg

0.09 mgvs15.7 mg

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

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2.4%10mg

Magnesium

66.7%280mg

10 mgvs280 mg

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

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1%0.023mg

Manganese

109%2.5mg

0.023 mgvs2.5 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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2.43%17mg

Phosphorus

101%704mg

17 mgvs704 mg

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

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5.26%179mg

Potassium

53%1797mg

179 mgvs1797 mg

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

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Selenium

32.4%18μg

NA μgvs18 μg

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

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0%0mg

Sodium

0.13%2mg

0 mgvs2 mg

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

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0.55%0.06mg

Zinc

44.5%4.9mg

0.06 mgvs4.9 mg

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

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2.33%86.3g

Water

0.23%8.54g

86.3 gvs8.54 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 Valencia Oranges vs Soybeans:

Raw Valencia Oranges have 12 times more Vitamin A and 8.1 times more Vitamin C than Raw Soybeans.
While Raw Soybeans contain 10 times more Vitamin B1, 21.8 times more Vitamin B2, 5.9 times more Vitamin B3, 3.2 times more Vitamin B5, 6 times more Vitamin B6 and 9.6 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Soybeans:

Raw Valencia Oranges have 10.1 times more Water than Raw Soybeans.
While Raw Soybeans contain 6.9 times more Calcium, 44.8 times more Copper, 174.4 times more Iron, 28 times more Magnesium, 109.4 times more Manganese, 41.4 times more Phosphorus, 10 times more Potassium and 81.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

Raw Soybeans contain 9.1 times more Energy, 66.5 times more Fat, 82.4 times more Saturated Fat, 83.1 times more Omega 3, 225.6 times more Omega 6, 2.5 times more Carbohydrate, 3.7 times more Fiber and 35.1 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Valencia OrangesVS Navel OrangesSoybeansVS Navel OrangesValencia OrangesVS Boiled SoybeansSoybeansVS Boiled Soybeans

Compare Foods

Comparing Nutrients in 100 grams Valencia OrangesVS Soybeans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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