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

Weight per 500 calories

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, original and vanilla, 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	17.6% 17g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	44% 57.2g	98% 128g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	6.1% 2.33g	59% 22.4g	38g per day for Men 19-50 years
Protein	54% 30.2g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Navel 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	26% 105μg	86.7% 347μg	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	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	8.53% 1.28mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	143% 1430mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	61% 4.9mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	71.4% 500mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	23.7% 877g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 5.2 times more Vitamin A, 4.1 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.1 times more Vitamin B1, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C 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 Navel Oranges provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Soymilk, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D vs Navel Oranges:

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 3.3 times more Calcium, 4.8 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, more Selenium, 53.6 times more Sodium and 3.7 times more Zinc than Navel Oranges.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Navel Oranges contain similar levels of Potassium 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, original and vanilla, with added calcium, vitamins A and D have 11.2 times more Fat, 9.5 times more Omega 3, 28.9 times more Omega 6 and 3.3 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.2 times more Carbohydrate, 2 times more Sugars and 9.7 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 Navel Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6