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

Weight per 500 calories

• Navel Oranges: 1020g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

Navel Oranges have 1.5 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Navel Oranges	Soymilk (all flavors), unsweetened, 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	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	120% 86.7g	8.57% 6.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 8.44g	g per day for Men 19-50 years
Fiber	59% 22.4g	20% 7.58g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.7% 347μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	701% 17μg	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	124% 742IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	15.8% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	44% 439mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	138% 1.24mg	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	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	137% 3.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1966% 885μg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	23.7% 877g	38% 1411g	3700g per day for Men 19-50 years

Navel Oranges VS Soymilk (all Flavors), Unsweetened, 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), unsweetened, with added calcium, vitamins A and D?

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

• 500 calories of Navel Oranges have 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 7.2 times more Vitamin A, 3.4 times more Vitamin B1, 6 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.5 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.3 times more Calcium, 3.1 times more Copper, 5.3 times more Iron, 2.2 times more Magnesium, 10.6 times more Manganese, 2.1 times more Phosphorus, more Selenium, 54.9 times more Sodium, 5.8 times more Zinc and 1.6 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), unsweetened, 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 4.9 times more Carbohydrate, 14 times more Sugars, more Fructose and 3 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 15.9 times more Fat and 4.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.