Comparing Nutrients in 500 calories Valencia Oranges VS Enhanced Soymilk

Weight per 500 calories

• Valencia Oranges: 1020g
• Enhanced Soymilk: 1111g

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

Which food has more nutrients per 500 calories - Valencia Oranges or Enhanced Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Valencia Oranges	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	7.15% 2.3g	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	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	NA	38.8% 28g	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	11.7% 4.44g	38g per day for Men 19-50 years
Protein	19% 10.6g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enhanced 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	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	229% 36.6mg	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	199% 2.6mg	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	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	500% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	87% 522IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	187% 28mg	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	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	41% 408mg	156% 1556mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	152% 1.37mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	NA	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	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	NA	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	24.2% 2.67mg	11mg per day for Men 19-50 years
Water	24% 881g	27.3% 1011g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Enhanced Soymilk:

• Raw Valencia Oranges have 1.3 times more Vitamin B1 and 6.2 times more Vitamin C than Enhanced Soymilk.
• While Enhanced Soymilk contains 5.4 times more Vitamin B2, 13.1 times more Vitamin B3, 4 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Enhanced Soymilk:

• Enhanced Soymilk contains 3.8 times more Calcium, 3.6 times more Copper, 5.9 times more Iron, more Sodium and 4.4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 3.2 times more Carbohydrate and 5.7 times more Fiber than Enhanced Soymilk.
• While Enhanced Soymilk contains 7.2 times more Fat, 6.4 times more Saturated Fat and 3.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Enhanced Soymilk have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Enhanced Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.