Comparing Nutrients in 500 calories Oranges VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 500 calories

• Oranges: 1064g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1786g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	57% 74g	130g per day for Men 19-50 years
Sugars	137% 99g	90% 65g	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	67% 25.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18% 10g	78.8% 44g	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	13% 117μg	121% 1089μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	33% 0.43mg	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	79.8% 319μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	629% 566mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	122% 732IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	9.52% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.2% 41μg	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	42.6% 426mg	207% 2071mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	248% 2.23mg	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	13.3% 1.06mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	21.3% 149mg	222% 1554mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	55% 1875mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	25% 923g	44.7% 1655g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.