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

Weight per 100 calories

• Oranges: 213g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g

Oranges have 1.4 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Oranges	Soymilk (all flavors), unsweetened, 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	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	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	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	27.4% 20g	1.7% 1.24g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	4% 1.5g	38g per day for Men 19-50 years
Protein	3.57% 2g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.7% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	15% 59.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	140% 3.36μg	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	24.7% 148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	3.15% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.5% 85mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	27.6% 0.25mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	10.7% 5.88μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	5% 185g	7.63% 282g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.1 times more Vitamin B5 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 7.5 times more Vitamin A, 2.5 times more Vitamin B1, 7.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.4 times more Calcium, 2.6 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 11.8 times more Manganese, 3.3 times more Phosphorus, 5.5 times more Selenium, more Sodium, 6.3 times more Zinc and 1.5 times more Water than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), unsweetened, 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 4.7 times more Carbohydrate, 16 times more Sugars and 3.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 19.1 times more Fat, 19.6 times more Saturated Fat and 4.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.