Comparing Nutrients in 100 calories Oranges VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 100 calories

• Oranges: 213g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g

Oranges have 1.7 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Which food has more nutrients per 100 calories - Oranges or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	27.4% 20g	18% 13g	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	13.4% 5.1g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	3.57% 2g	15.8% 8.82g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	24.2% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	6.55% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	6.6% 0.086mg	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	16% 64μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.2% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.4% 146IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.85% 8.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.5% 85mg	41.4% 414mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	49.6% 0.45mg	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	2.66% 0.21mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	NA	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	4.26% 29.8mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5% 185g	8.94% 331g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.4 times more Vitamin B1, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 9.3 times more Vitamin A, 7.3 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Oranges.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.9 times more Calcium, 4.7 times more Copper, 5.9 times more Iron, 1.7 times more Magnesium, 10.4 times more Phosphorus, 6 times more Selenium, more Sodium, 2.4 times more Zinc and 1.8 times more Water than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.7 times more Carbohydrate, 1.5 times more Sugars and 7.1 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.