Comparing Nutrients in 500 calories Valencia Oranges VS SILK Coffee, soymilk

Weight per 500 calories

• Valencia Oranges: 1020g
• SILK Coffee, soymilk: 807g

SILK Coffee, soymilk has 1.3 times more energy per unit of mass than Raw Valencia Oranges, which is low in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or SILK Coffee, soymilk?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
SILK Coffee, soymilk	13%	21%	66%

Macro Nutrients

	Valencia Oranges	SILK Coffee, soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	64% 83g	130g per day for Men 19-50 years
Sugars	NA	105% 76.4g	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	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	SILK Coffee, soymilk	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	NA	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	99% 398μg	14% 56.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	124% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	SILK Coffee, soymilk	Recommended Dietary Allowance
Calcium	41% 408mg	99% 992mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	NA	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	11.5% 0.92mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	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	24.8% 173mg	NA	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	31.3% 1065mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	27% 3mg	11mg per day for Men 19-50 years
Water	24% 881g	18.6% 690g	3700g per day for Men 19-50 years

Valencia Oranges VS SILK Coffee, Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or SILK Coffee, soymilk?

Lets compare vitamin content per 500 calories of Valencia Oranges vs SILK Coffee, soymilk:

• 500 calories of Valencia Oranges have 7 times more Vitamin B9 and more Vitamin C than SILK Coffee, soymilk.
• While 500 kcal of SILK Coffee, soymilk contain 4.1 times more Vitamin B2 and more Vitamin B12 than Raw Valencia Oranges.
• 500 calories of Valencia Oranges have insufficient amounts of Vitamin B12
• 500 calories of SILK Coffee, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Valencia Oranges vs SILK Coffee, soymilk:

• 500 calories of Valencia Oranges have more Iron, more Magnesium, 1.7 times more Potassium and 1.3 times more Water than SILK Coffee, soymilk.
• While 500 kcal of SILK Coffee, soymilk contain 2.4 times more Calcium, more Sodium and 4.9 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of SILK Coffee, soymilk lack sufficient amounts of Iron and Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.5 times more Carbohydrate and more Fiber than SILK Coffee, soymilk.
• While 500 kcal of SILK Coffee, soymilk contain 3.8 times more Fat and 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and SILK Coffee, soymilk offer comparable quantities of Energy per 500 calories.
• 500 calories of SILK Coffee, soymilk provide inadequate amounts of Fiber