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

Weight per 500 calories

• Oranges with Peel: 794g
• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 1136g

Oranges with Peel have 1.4 times more energy per 100g than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Oranges with Peel	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	2.45% 2.4g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	74.4% 97g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	6% 2.27g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	77% 693μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	77.7% 466IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.85% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	55.6% 556mg	132% 1318mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	49.7% 3.98mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	141% 989mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	43% 648mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	17.7% 653g	27% 1004g	3700g per day for Men 19-50 years

Oranges With Peel VS Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 1.9 times more Vitamin B1, 1.8 times more Vitamin B6, 3 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 6.7 times more Vitamin A, 5 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 500 calories of Oranges with Peel have 1.6 times more Iron and 1.3 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 2.4 times more Calcium, 5 times more Copper, 5.7 times more Phosphorus, 3.5 times more Selenium, 40.8 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.3 times more Carbohydrate and 15.7 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 2.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel 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 Oranges with Peel 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.