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

Weight per 500 calories

• Navel Oranges: 1020g
• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 1136g

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

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Navel Oranges	Soymilk, chocolate, 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	0.47% 0.45g	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	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	74.4% 97g	130g per day for Men 19-50 years
Sugars	120% 86.7g	57.2% 41.5g	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	6% 2.27g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	77% 693μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	36.4% 5.8mg	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	32.3% 0.42mg	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	20% 79.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	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	77.7% 466IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	9.85% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	44% 439mg	132% 1318mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	251% 2.26mg	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	49.7% 3.98mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	27% 114mg	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	141% 989mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	43% 648mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	23.7% 877g	27% 1004g	3700g per day for Men 19-50 years

Navel Oranges VS Soymilk, Chocolate, 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, chocolate, nonfat, with added calcium, vitamins A and D?

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

• 500 calories of Navel Oranges have 1.7 times more Vitamin B1, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 5.7 times more Vitamin A, 3.8 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, chocolate, 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, chocolate, nonfat, with added calcium, vitamins A and D:

• 500 calories of Navel Oranges have 1.4 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3 times more Calcium, 5.7 times more Copper, 3 times more Iron, 4.2 times more Phosphorus, more Selenium, 63.5 times more Sodium and 1.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Water 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 1.3 times more Carbohydrate, 2.1 times more Sugars and 9.9 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.