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

Weight per 100 calories

• Navel 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 - Navel Oranges or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Navel 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	0.32% 0.31g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	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	19.7% 25.6g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	7.98% 4.47g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.6% 0.14mg	6.56% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	17.3% 69.4μg	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	134% 121mg	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	2.04% 0.31mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.4% 7.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	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	3.3% 0.27mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	6.7% 47mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.58% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.1% 188g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.8 times more Vitamin B1, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.6 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, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Vitamin E per 100 kcal.

Comparing minerals per 100 calories for Navel 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 times more Calcium, 5.3 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus, more Selenium, 48 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges have 1.5 times more Carbohydrate and 3 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 4.4 times more Fat, 5.3 times more Omega 3, 16.2 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy and Sugars per 100 kcal.
• Both Raw Navel 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.