Comparing Nutrients in 500 calories Florida Oranges VS Roasted Soybeans with Salt

Weight per 500 calories

• Florida Oranges: 1087g
• Roasted Soybeans with Salt: 107g

Roasted Soybeans with Salt have 10.2 times more energy per unit of mass than Raw Florida Oranges, which is very high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Roasted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Florida Oranges	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	79.3% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	137% 99g	6.18% 4.48g	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	68.6% 26g	49.7% 19g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	9.66% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	17% 0.22mg	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	46% 185μg	56.2% 225μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	543% 489mg	2.6% 2.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	6.47% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44.8% 53.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	46.7% 467mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	98% 0.88mg	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	12.2% 0.98mg	52% 4.16mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	100% 2.3mg	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	18.6% 130mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.056% 2.08g	3700g per day for Men 19-50 years

Florida Oranges VS Roasted Soybeans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Roasted Soybeans with Salt?

Lets compare vitamin content per 500 calories of Florida Oranges vs Roasted Soybeans with Salt:

• 500 calories of Florida Oranges have 11.2 times more Vitamin A, 10.2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 5.6 times more Vitamin B5, 2.5 times more Vitamin B6, 208.5 times more Vitamin C and 2 times more Vitamin E than Roasted Soybeans with Salt.
• While 500 kcal of Roasted Soybeans with Salt contain more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Roasted Soybeans with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• 500 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Roasted Soybeans with Salt:

• 500 calories of Florida Oranges have 3.2 times more Calcium and 455.6 times more Water than Roasted Soybeans with Salt.
• While 500 kcal of Roasted Soybeans with Salt contain 2.1 times more Copper, 4.3 times more Iron, 1.4 times more Magnesium, 8.8 times more Manganese, 3 times more Phosphorus, 3.7 times more Selenium, more Sodium and 3.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Roasted Soybeans with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 3.9 times more Carbohydrate, 22.2 times more Sugars and 1.4 times more Fiber than Roasted Soybeans with Salt.
• While 500 kcal of Roasted Soybeans with Salt contain 11.9 times more Fat, 14.4 times more Saturated Fat, 15.1 times more Omega 3, 40 times more Omega 6 and 5.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Roasted Soybeans with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6