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

Weight per 500 calories

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 1064g
• Navel Oranges: 1020g

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

Which food has more nutrients per 500 calories - Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	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	67.4% 87.7g	98% 128g	130g per day for Men 19-50 years
Sugars	105% 76g	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	19.6% 7.45g	59% 22.4g	38g per day for Men 19-50 years
Protein	40% 22.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	72% 649μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.14mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	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	24% 96μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	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	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.2% 1.4mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	131% 1309mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	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	78.5% 6.28mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	34.2% 0.79mg	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	132% 926mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	45% 1532mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.45mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	25.4% 940g	23.7% 877g	3700g per day for Men 19-50 years

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

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 5.3 times more Vitamin A, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Vitamin B1, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Navel Oranges:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 3 times more Calcium, 5.3 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus, more Selenium, 48 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 4.4 times more Fat, 5.3 times more Omega 3, 16.2 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Carbohydrate and 3 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Energy and Sugars per 500 kcal.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.