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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	21% 15g	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	3.9% 1.5g	12% 4.5g	38g per day for Men 19-50 years
Protein	7.98% 4.47g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.56% 0.079mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.06% 0.079mg	12.4% 0.16mg	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	4.8% 19μg	17.3% 69.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.7% 2.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.7% 100IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	26% 262mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	8.84% 0.08mg	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	15.7% 1.26mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	6.85% 0.16mg	2.57% 0.059mg	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	26.4% 185mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	6.58% 3.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.74% 175g	3700g per day for Men 19-50 years

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

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 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.
• While Raw Navel Oranges contain 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.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Vitamin E per 100 kcal.

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

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 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 Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 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.
• While Raw Navel Oranges contain 1.5 times more Carbohydrate and 3 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Energy and Sugars per 100 kcal.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.