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

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Oranges with Peel: 794g

Raw Oranges with Peel have 2.1 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 Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.2% 13g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.05% 0.35g	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	95% 123g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	94% 35.7g	38g per day for Men 19-50 years
Protein	71% 39.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	113% 1017μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	131% 783IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oranges with Peel	Recommended Dietary Allowance
Calcium	205% 2050mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	17.7% 653g	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 Oranges with Peel :

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 9.9 times more Vitamin A, 8.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C 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 Oranges with Peel have similar amounts of Vitamin B3 per 500 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3.7 times more Calcium, 3.2 times more Copper, 2.3 times more Magnesium, 8.3 times more Phosphorus, 1.3 times more Potassium, 6.9 times more Selenium, 50.4 times more Sodium, 4.4 times more Zinc and 2.4 times more Water than Raw Oranges with Peel .
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Oranges with Peel have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 5.4 times more Fat, 6.4 times more Omega 3, 18 times more Omega 6 and 3.8 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Carbohydrate and 7.1 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 Oranges with Peel 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 Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.