Comparing Nutrients in 500 calories Roasted Soybeans with Salt VS Navel Oranges

Weight per 500 calories

• Roasted Soybeans with Salt: 107g
• Navel Oranges: 1020g

Roasted Soybeans with Salt have 9.6 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Soybeans with Salt or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Roasted Soybeans with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	79.3% 13.5g	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	24.8% 32.2g	98% 128g	130g per day for Men 19-50 years
Sugars	6.18% 4.48g	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	49.7% 19g	59% 22.4g	38g per day for Men 19-50 years
Protein	73.4% 41g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.66% 0.48mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	56.2% 225μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.6% 2.35mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.47% 0.97mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.8% 53.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	14.7% 147mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	52% 4.16mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	55.3% 387mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	46% 1567mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.35mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	23.7% 877g	3700g per day for Men 19-50 years

Roasted Soybeans With Salt VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Soybeans with Salt or Navel Oranges?

Lets compare vitamin content per 500 calories of Roasted Soybeans with Salt vs Navel Oranges:

• 500 calories of Roasted Soybeans with Salt have more Vitamin K than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 11.5 times more Vitamin A, 6.5 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 5.5 times more Vitamin B5, 3.6 times more Vitamin B6, 1.5 times more Vitamin B9, 257.1 times more Vitamin C and 1.6 times more Vitamin E than Roasted Soybeans with Salt.
• 500 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Roasted Soybeans with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Soybeans with Salt vs Navel Oranges:

• 500 calories of Roasted Soybeans with Salt have 2.2 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 7.8 times more Manganese, 1.6 times more Phosphorus, more Selenium, 17 times more Sodium and 4.1 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 3 times more Calcium and 422 times more Water than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Navel Oranges contain similar levels of Potassium 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 Roasted Soybeans with Salt have 17.7 times more Fat, 22.6 times more Saturated Fat, 19.7 times more Omega 3, 57.4 times more Omega 6 and 4.4 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 4 times more Carbohydrate and 19.4 times more Sugars than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Navel Oranges offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6