Comparing Nutrients in 500 calories Oranges with Peel VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 500 calories

• Oranges with Peel: 794g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g

Oranges with Peel have 2.1 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Oranges with Peel or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Oranges with Peel	Soymilk, original and vanilla, 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	2.45% 2.4g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	45% 58.5g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	13% 5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	113% 1017μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	23% 3.7mg	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	20.5% 0.27mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	694% 16.7μg	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	131% 783IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.2% 26.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	55.6% 556mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	159% 1.43mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	59.5% 250mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	69.7% 38.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	17.7% 653g	41.8% 1545g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 1.3 times more Vitamin B1, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 9.9 times more Vitamin A, 8.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Oranges with Peel vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.7 times more Calcium, 3.2 times more Copper, 2.3 times more Magnesium, 8.3 times more Phosphorus, 1.3 times more Potassium, 6.9 times more Selenium, 50.4 times more Sodium, 4.4 times more Zinc and 2.4 times more Water than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges with Peel have 2.1 times more Carbohydrate and 7.1 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.4 times more Fat, 6.4 times more Omega 3, 18 times more Omega 6 and 3.8 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Energy per 500 kcal.
• Both Raw Oranges with Peel as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.