Comparing Nutrients in 500 calories Valencia Oranges VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Weight per 500 calories

• Valencia Oranges: 1020g
• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 1136g

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

Discover which food has more nutrients per 500 calories - Valencia Oranges or Soymilk, chocolate, nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Valencia Oranges	Soymilk, chocolate, 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	3.16% 3.06g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	74.4% 97g	130g per day for Men 19-50 years
Sugars	NA	57.2% 41.5g	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	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	6% 2.27g	38g per day for Men 19-50 years
Protein	19% 10.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	77% 693μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	36.4% 5.8mg	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	32.3% 0.42mg	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	20% 79.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	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	77.7% 466IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.85% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	41% 408mg	132% 1318mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	251% 2.26mg	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	49.7% 3.98mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	27% 114mg	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	141% 989mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	NA	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	43% 648mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	24% 881g	27% 1004g	3700g per day for Men 19-50 years

Valencia Oranges VS Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Soymilk, chocolate, nonfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 500 calories of Valencia Oranges have 2.1 times more Vitamin B1, 1.5 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 5.7 times more Vitamin A, 4.8 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 500 calories of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Valencia Oranges vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 500 calories of Valencia Oranges have 1.5 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3.2 times more Calcium, 6 times more Copper, 4.3 times more Iron, 5.7 times more Phosphorus, more Sodium and 1.9 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 3.6 times more Omega 3, 1.3 times more Carbohydrate and 11.2 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Raw Valencia Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in 500 calories.