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

Weight per 500 calories

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 1136g
• Navel Oranges: 1020g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, chocolate, nonfat, 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	0.47% 0.45g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	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	74.4% 97g	98% 128g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	6% 2.27g	59% 22.4g	38g per day for Men 19-50 years
Protein	50% 28g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	77% 693μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	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	32.3% 0.42mg	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	20% 79.5μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	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	77.7% 466IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.85% 1.48mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	132% 1318mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	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	49.7% 3.98mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	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	141% 989mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	43% 648mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	27% 1004g	23.7% 877g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 5.7 times more Vitamin A, 3.8 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K

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

• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 3 times more Calcium, 5.7 times more Copper, 3 times more Iron, 4.2 times more Phosphorus, more Selenium, 63.5 times more Sodium and 1.4 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.4 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Navel Oranges contain similar levels of Magnesium and Water 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 Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 3 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.3 times more Carbohydrate, 2.1 times more Sugars and 9.9 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Navel Oranges 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 Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.