Comparing Nutrients in 500 calories SILK Coffee, soymilk VS Navel Oranges

Weight per 500 calories

• SILK Coffee, soymilk: 807g
• Navel Oranges: 1020g

SILK Coffee, soymilk has 1.3 times more energy per 100g than Navel Oranges. It has low energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - SILK Coffee, soymilk or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
SILK Coffee, soymilk	13%	21%	66%
Navel Oranges	7%	2%	91%

Macro Nutrients

	SILK Coffee, soymilk	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	98% 128g	130g per day for Men 19-50 years
Sugars	105% 76.4g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	0% 0g	59% 22.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	SILK Coffee, soymilk	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	62% 0.81mg	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	14% 56.5μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	124% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Coffee, soymilk	Navel Oranges	Recommended Dietary Allowance
Calcium	99% 992mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	NA	44.2% 0.4mg	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	0% 0mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	NA	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	31.3% 1065mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	18.6% 690g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of SILK Coffee, soymilk vs Navel Oranges:

• SILK Coffee, soymilk has 3.3 times more Vitamin B2 and more Vitamin B12 than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Vitamin B9 and more Vitamin C than SILK Coffee, soymilk.

Comparing minerals per 500 calories for SILK Coffee, soymilk vs Navel Oranges:

• SILK Coffee, soymilk has 2.3 times more Calcium, 32.4 times more Sodium and 3.7 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain more Iron, more Magnesium, 1.6 times more Potassium and 1.3 times more Water than SILK Coffee, soymilk.
• Both SILK Coffee, soymilk as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• SILK Coffee, soymilk has 7.6 times more Fat, 9.6 times more Saturated Fat and 1.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Carbohydrate and more Fiber than SILK Coffee, soymilk.
• Both SILK Coffee, soymilk and Raw Navel Oranges have similar amounts of Energy and Sugars per 500 kcal.
• Both SILK Coffee, soymilk as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.