Comparing Nutrients in 500 calories Navel Oranges VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 500 calories

• Navel Oranges: 1020g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1786g

Navel Oranges have 1.8 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Navel Oranges	Soymilk (all flavors), 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	1.58% 1.53g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	57% 74g	130g per day for Men 19-50 years
Sugars	120% 86.7g	90% 65g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	78.8% 44g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	121% 1089μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	33% 0.43mg	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	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	122% 732IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	9.52% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	44% 439mg	207% 2071mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	248% 2.23mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	222% 1554mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	55% 1875mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	44.7% 1655g	3700g per day for Men 19-50 years

Navel Oranges VS Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Navel Oranges vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 500 calories of Navel Oranges have 1.8 times more Vitamin B1, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 8.9 times more Vitamin A, 6 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K
• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 500 calories for Navel Oranges vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.7 times more Calcium, 5.6 times more Copper, 4.7 times more Iron, 1.6 times more Magnesium, 6.6 times more Phosphorus, more Selenium, 99.8 times more Sodium, 2.2 times more Zinc and 1.9 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D 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 1.7 times more Carbohydrate, 1.3 times more Sugars and 6.3 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.