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

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Navel Oranges: 1020g

Raw Navel Oranges have 1.6 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is low in comparison 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 - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, original and vanilla, 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	13.2% 13g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	45% 58.5g	98% 128g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	13% 5g	59% 22.4g	38g per day for Men 19-50 years
Protein	71% 39.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	113% 1017μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	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	20.5% 0.27mg	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	37.5% 150μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	694% 16.7μg	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	131% 783IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	205% 2050mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	89.6% 7.17mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	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	207% 1450mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	23.7% 877g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 8.3 times more Vitamin A, 6.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Calcium, 3.6 times more Copper, 5.4 times more Iron, 2.2 times more Magnesium, 6.2 times more Phosphorus, more Selenium, 78.4 times more Sodium, 4.7 times more Zinc and 1.8 times more Water than Raw Navel Oranges.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 8.4 times more Fat, 8.9 times more Omega 3, 26.8 times more Omega 6 and 4.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Carbohydrate, 2 times more Sugars and 4.5 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Soymilk, original and vanilla, 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.