Comparing Nutrients in 500 calories Navel Oranges VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 500 calories

• Navel Oranges: 1020g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 1064g

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

Which food has more nutrients per 500 calories - Navel Oranges or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Navel Oranges	Soymilk, chocolate and other flavors, light, 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	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	120% 86.7g	105% 76g	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	19.6% 7.45g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	72% 649μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	30.3% 0.39mg	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	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	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	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	9.2% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	44% 439mg	131% 1309mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	235% 2.1mg	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	78.5% 6.28mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	34.2% 0.79mg	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	132% 926mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	45% 1532mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	22.2% 2.45mg	11mg per day for Men 19-50 years
Water	23.7% 877g	25.4% 940g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Raw Navel Oranges have 1.8 times more Vitamin B1, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.3 times more Vitamin A, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 3 times more Calcium, 5.3 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus, more Selenium, 48 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 1.5 times more Carbohydrate and 3 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 4.4 times more Fat, 5.3 times more Omega 3, 16.2 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy and Sugars per 500 kcal.
• Both Raw Navel Oranges as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.