Comparing Nutrients in 100 calories Soy CheeseVS Valencia Oranges

Weight per 100 calories

Soy Cheese

66.2g

Valencia Oranges

204g

Soy Cheese has 3.1 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Soy Cheese or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Soy Cheese

33%

48%

19%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Soy Cheesevs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.53%5.36g

Fat

0.63%0.61g

5.36 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g

Saturated Fat

0.22%0.071g

0.78 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.4%0.36g

Omega 3

2.04%0.033g

0.36 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15.7%2.67g

Omega 6

0.53%0.09g

2.67 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.5%4.57g

Carbohydrate

18.7%24.3g

4.57 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.46%1.06g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.06 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

13.4%5.1g

0 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.8%8.28g

Protein

3.8%2.12g

8.28 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soy Cheesevs Valencia Oranges

0.15%1.32μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

1.32 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

14.8%0.18mg

Thiamine

0 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.13%0.093mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.093 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.07%0.33mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.54%0.077mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.077 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.57%0.046mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.046 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.64%14.6μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

14.6 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

110%99mg

Ascorbic acid

0 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.65%0.4mg

Vitamin E

Tocopherols and Tocotrienols

0.4 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.54%3.05μg

Vitamin K

Phytomenadione or phylloquinone

3.05 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Soy Cheesevs Valencia Oranges

12.5%125mg

Calcium

8.16%81.6mg

125 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg

Copper

8.4%0.076mg

0.25 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.4%3.7mg

Iron

2.3%0.18mg

3.7 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg

Magnesium

4.86%20.4mg

151 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.6%0.59mg

Manganese

2.04%0.047mg

0.59 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%147mg

Phosphorus

4.96%34.7mg

147 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.88%132mg

Potassium

10.7%365mg

132 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg

Selenium

11 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.88%13.2mg

Sodium

0%0mg

13.2 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.14mg

Zinc

1.1%0.12mg

1.14 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.27%47g

Water

4.76%176g

47 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Soy Cheese vs Valencia Oranges:

Raw Valencia Oranges contain 18.5 times more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B3, 6.6 times more Vitamin B5, 2.8 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
Both Soybean, curd cheese and Raw Valencia Oranges have similar amounts of Vitamin B2 per 100 kcal.
Both Soybean, curd cheese as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soy Cheese vs Valencia Oranges:

Soybean, curd cheese has 1.5 times more Calcium, 3.3 times more Copper, 20.2 times more Iron, 7.4 times more Magnesium, 12.5 times more Manganese, 4.2 times more Phosphorus and 9.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.8 times more Potassium and 3.8 times more Water than Soybean, curd cheese.

Comparison of macro-nutrients per 100 calories:

Soybean, curd cheese has 8.8 times more Fat, 10.9 times more Saturated Fat, 11 times more Omega 3, 29.7 times more Omega 6 and 3.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.3 times more Carbohydrate and more Fiber than Soybean, curd cheese.
Both Soybean, curd cheese and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Soybean, curd cheese as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Soy CheeseVS Canned PotatoesValencia OrangesVS Canned PotatoesSoy CheeseVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Soy CheeseVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Soy Cheese or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: