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

Weight per 500 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g
• Valencia 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, original and vanilla, with added calcium, vitamins A and D or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	93% 121g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	6.1% 2.33g	67% 25.5g	38g per day for Men 19-50 years
Protein	54% 30.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	71% 640μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	49.5% 0.64mg	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	26% 105μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	412% 9.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	550% 495mg	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	8.53% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Calcium	143% 1430mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	42% 0.38mg	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	61% 4.9mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	10.2% 0.23mg	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	71.4% 500mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	NA	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	24% 881g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 5.2 times more Vitamin A, 5.2 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 3.5 times more Calcium, 5.1 times more Copper, 5.3 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Raw Valencia Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 5.6 times more Fat, 6.7 times more Saturated Fat, 5.3 times more Omega 3, 15.1 times more Omega 6 and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Carbohydrate and 11 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.