Comparing Nutrients in 100 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and D VS Navel Oranges

Weight per 100 calories

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 227g
• Navel Oranges: 204g

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

Discover which food has more nutrients per 100 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	12% 4.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.47% 0.084mg	12.4% 0.16mg	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	3.98% 16μg	17.3% 69.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.8% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.97% 0.3mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	26.4% 264mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	8.84% 0.08mg	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	9.94% 0.8mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	NA	2.57% 0.059mg	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	28.2% 198mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	7% 239mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	7.02% 3.86μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	5.43% 201g	4.74% 175g	3700g per day for Men 19-50 years

Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Navel Oranges?

Lets compare vitamin content per 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Navel Oranges:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 5.7 times more Vitamin A, 3.8 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 100 calories of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K

Comparing minerals per 100 calories for Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Navel Oranges:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 3 times more Calcium, 5.7 times more Copper, 3 times more Iron, 4.2 times more Phosphorus, more Selenium, 63.5 times more Sodium and 1.4 times more Zinc than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.4 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Navel Oranges contain similar levels of Magnesium and Water per 100 calories.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 3 times more Protein than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.3 times more Carbohydrate, 2.1 times more Sugars and 9.9 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Navel Oranges offer comparable quantities of Energy per 100 calories.
• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.