Comparing Nutrients in 500 calories Navel Oranges VS Soy Nuts

Weight per 500 calories

• Navel Oranges: 1020g
• Soy Nuts: 111g

Dry-roasted Soybeans have 9.2 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Soy Nuts?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Navel Oranges	Soy Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	70.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	25% 32.3g	130g per day for Men 19-50 years
Sugars	120% 86.7g	NA	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	23.7% 9.02g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	86% 48.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soy Nuts	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	19.3% 0.25mg	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	86.7% 347μg	57% 228μg	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	670% 603mg	5.7% 5.12mg	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	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.3% 41.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soy Nuts	Recommended Dietary Allowance
Calcium	44% 439mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	134% 1.2mg	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	16.6% 1.33mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	106% 2.43mg	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	33.5% 235mg	103% 723mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	44.7% 1519mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.15% 2.23mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.024% 0.89g	3700g per day for Men 19-50 years

Navel Oranges VS Soy Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Soy Nuts?

Lets compare vitamin content per 500 calories of Navel Oranges vs Soy Nuts:

• 500 calories of Navel Oranges have more Vitamin A, 1.5 times more Vitamin B1, 3.7 times more Vitamin B3, 5.1 times more Vitamin B5, 3.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 117.7 times more Vitamin C than Soy Nuts.
• While 500 kcal of Dry-roasted Soybeans contain 1.6 times more Vitamin B2 and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Soy Nuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Soy Nuts:

• 500 calories of Navel Oranges have 2.8 times more Calcium and 984.7 times more Water than Soy Nuts.
• While 500 kcal of Dry-roasted Soybeans contain 3 times more Copper, 3.3 times more Iron, 2.3 times more Magnesium, 8.2 times more Manganese, 3.1 times more Phosphorus, more Selenium and 6.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Soy Nuts contain similar levels of Potassium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 4 times more Carbohydrate and 2.5 times more Fiber than Soy Nuts.
• While 500 kcal of Dry-roasted Soybeans contain 15.7 times more Fat, 20.1 times more Saturated Fat, 17.5 times more Omega 3, 51.1 times more Omega 6 and 5.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Soy Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6