Comparing Nutrients in 500 calories Vitasoy USA, Vitasoy Organic Creamy Original Soymilk VS Oranges

Weight per 500 calories

• Vitasoy USA, Vitasoy Organic Creamy Original Soymilk: 1136g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Vitasoy USA, Vitasoy Organic Creamy Original Soymilk or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	26%	33%	41%
Oranges	7%	2%	91%

Macro Nutrients

	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	96% 125g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	137% 99g	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	12% 4.55g	67% 25.5g	38g per day for Men 19-50 years
Protein	59% 33g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49% 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	51% 205μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	185% 4.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	66.3% 398IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Oranges	Recommended Dietary Allowance
Calcium	144% 1443mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	NA	53% 0.48mg	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	57% 4.55mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	NA	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	43.8% 1489mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	27.7% 1026g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk vs Oranges:

• Vitasoy USA, Vitasoy Organic Creamy Original Soymilk has 4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.

Comparing minerals per 500 calories for Vitasoy USA, Vitasoy Organic Creamy Original Soymilk vs Oranges:

• Vitasoy USA, Vitasoy Organic Creamy Original Soymilk has 3.4 times more Calcium, 4.3 times more Iron, 1.7 times more Magnesium, more Sodium and 5.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Potassium than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• Both Vitasoy USA, Vitasoy Organic Creamy Original Soymilk and Raw Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vitasoy USA, Vitasoy Organic Creamy Original Soymilk has 14.2 times more Fat, 14.2 times more Saturated Fat and 3.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Carbohydrate, 4.4 times more Sugars and 5.6 times more Fiber than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• Both Vitasoy USA, Vitasoy Organic Creamy Original Soymilk and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Vitasoy USA, Vitasoy Organic Creamy Original Soymilk as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.