Comparing Nutrients in 100 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Valencia Oranges

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Valencia Oranges: 204g

Raw Valencia Oranges have 1.5 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is low in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	4% 1.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	20% 79.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Valencia Oranges	Recommended Dietary Allowance
Calcium	37.6% 376mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	8.4% 0.076mg	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	17.4% 1.4mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	2.04% 0.047mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	NA	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	7.63% 282g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Valencia Oranges:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 7.2 times more Vitamin A, 2.6 times more Vitamin B1, 7.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Valencia Oranges:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.6 times more Calcium, 3.3 times more Copper, 7.6 times more Iron, 2.4 times more Magnesium, 13.4 times more Manganese, 2.8 times more Phosphorus, more Sodium, 7.7 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Valencia Oranges have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 8 times more Fat, 8.7 times more Saturated Fat and 4.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.6 times more Carbohydrate and 3.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.