Comparing Nutrients in 100 calories Florida Oranges VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 100 calories

• Florida Oranges: 217g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Florida Oranges or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Florida Oranges	Soymilk, chocolate and other flavors, light, 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	0.47% 0.46g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	21% 15g	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	13.7% 5.2g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	7.98% 4.47g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.56% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	6.06% 0.079mg	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	9.24% 37μg	4.8% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.7% 2.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.6% 0.39mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.4% 7.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.35% 93mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	47% 0.42mg	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	2.45% 0.2mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	6.85% 0.16mg	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	3.73% 26mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	6.58% 3.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Florida Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Raw Florida Oranges have 2.8 times more Vitamin B1, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.4 times more Vitamin A, 4.9 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Florida Oranges.

Comparing minerals per 100 calories for Florida Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 2.8 times more Calcium, 5 times more Copper, 6.4 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 7.1 times more Phosphorus, 3.3 times more Selenium, more Sodium and 2.8 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Florida Oranges have 1.4 times more Carbohydrate, 1.3 times more Sugars and 3.5 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 3 times more Fat, 4.1 times more Omega 3, 11.3 times more Omega 6 and 2.9 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Raw Florida Oranges as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.