Comparing Nutrients in 100 calories Valencia Oranges VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 100 calories

• Valencia Oranges: 204g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 213g

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

Which food has more nutrients per 100 calories - Valencia Oranges or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Valencia Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	13.4% 5.1g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	7.98% 4.47g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	6.56% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	6.06% 0.079mg	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	20% 79.6μg	4.8% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.7% 2.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.4% 7.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	47% 0.42mg	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	2.3% 0.18mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	6.85% 0.16mg	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	4.96% 34.7mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	6.58% 3.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	4.76% 176g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Raw Valencia Oranges have 2.3 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.3 times more Vitamin A, 5.2 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 100 calories for Valencia Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 3.2 times more Calcium, 5.6 times more Copper, 6.8 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 5.3 times more Phosphorus, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 1.4 times more Carbohydrate and 3.4 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 2.2 times more Fat, 3 times more Omega 3, 8.5 times more Omega 6 and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Raw Valencia Oranges as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.