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

Weight per 100 calories

• Oranges with Peel: 159g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 213g

Oranges with Peel have 1.3 times more energy per 100g than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Oranges with Peel	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	0.49% 0.48g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	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% 24.6g	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	18.8% 7.14g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.98% 4.47g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	6.56% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	12% 47.6μg	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	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	11% 111mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	16% 1.27mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	NA	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	5% 35mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	6.58% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	3.53% 131g	5.1% 188g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 2 times more Vitamin B1, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 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 6.3 times more Vitamin A, 5.4 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .

Comparing minerals per 100 calories for Oranges with Peel 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 2.4 times more Calcium, 4.7 times more Copper, 1.4 times more Magnesium, 5.3 times more Phosphorus, 3.3 times more Selenium, 30.8 times more Sodium, 2.8 times more Zinc and 1.4 times more Water than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges with Peel have 1.4 times more Carbohydrate and 4.8 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 2.9 times more Fat, 3.9 times more Omega 3, 10.9 times more Omega 6 and 2.2 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Raw Oranges with Peel 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.