Comparing Nutrients in 100 calories Valencia Oranges VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 100 calories

• Valencia Oranges: 204g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 333g

Valencia Oranges have 1.6 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has low energy density when compared 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 100 calories - Valencia Oranges or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Valencia Oranges	Soymilk, original and vanilla, 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	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.052% 0.017g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	7.4% 1.26g	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	9% 11.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.7g	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	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	2.63% 1g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	22.6% 203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	4.1% 0.053mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	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	26% 157IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.44% 5.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	32% 0.29mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	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	4.96% 34.7mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	4.76% 176g	8.35% 309g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.4 times more Vitamin B1, 2.4 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 8.3 times more Vitamin A, 8.2 times more Vitamin B2, 1.3 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, original and vanilla, light, with added calcium, vitamins A and D:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5 times more Calcium, 3.8 times more Copper, 7.8 times more Iron, 2.5 times more Magnesium, 8.4 times more Phosphorus, more Sodium, 6.3 times more Zinc and 1.8 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 2.1 times more Carbohydrate and 5.1 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.2 times more Fat, 5 times more Omega 3, 14 times more Omega 6 and 3.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Raw Valencia Oranges as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.