Comparing Nutrients in 500 calories Fresh Orange juice VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 500 calories

• Fresh Orange juice: 1111g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g

Fresh Orange juice has 1.5 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Fresh Orange juice or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Fresh Orange juice	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	45% 58.5g	130g per day for Men 19-50 years
Sugars	129% 93g	60% 43.5g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	13% 5g	38g per day for Men 19-50 years
Protein	14% 7.78g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	113% 1017μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	20.5% 0.27mg	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	83.3% 333μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	694% 16.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	617% 556mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	131% 783IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.96% 0.44mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	22.2% 26.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	12.2% 122mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	159% 1.43mg	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	27.8% 2.22mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	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	27% 189mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	69.7% 38.3μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	26.5% 981g	41.8% 1545g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw Orange juice has 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 9.2 times more Vitamin A, 10.1 times more Vitamin B2, more Vitamin B12, more Vitamin D, 2.3 times more Vitamin E and 24 times more Vitamin K than Raw Orange juice.

Comparing minerals per 500 calories for Fresh Orange juice vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 16.8 times more Calcium, 2.9 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 7.7 times more Phosphorus, 34.5 times more Selenium, 72 times more Sodium, 6.9 times more Zinc and 1.6 times more Water than Raw Orange juice.
• Both Raw Orange juice and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Orange juice has 2 times more Carbohydrate and 2.1 times more Sugars than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.8 times more Fat, 6.7 times more Omega 3, 19.6 times more Omega 6, 2.3 times more Fiber and 5.1 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Energy per 500 kcal.
• Both Raw Orange juice as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.