Comparing Nutrients in 500 calories OrangesVS Soy Flour

Weight per 500 calories

Oranges

1064g

Soy Flour

115g

Raw Full-fat Soy Flour has 9.2 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Soy Flour?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Soy Flour

33%

40%

27%

500 kcal ▼

Macro Nutrients

Orangesvs Soy Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

24.5%23.8g

1.28 gvs23.8 g

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

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0.5%0.16g

Saturated Fat

10.8%3.44g

0.16 gvs3.44 g

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

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4.65%0.074g

Omega 3

99%1.6g

0.074 gvs1.6 g

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

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1.13%0.19g

Omega 6

69.7%12g

0.19 gvs12 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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96%125g

Carbohydrate

28.3%36.8g

125 gvs36.8 g

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

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137%99g

Sugars

12%8.64g

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

99 gvs8.64 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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67%25.5g

Fiber

29%11g

25.5 gvs11 g

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

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18%10g

Protein

77.8%43.6g

10 gvs43.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Soy Flour

13%117μg

Vitamin A

0.77%6.9μg

RAE, retinol activity equivalents

117 μgvs6.9 μg

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

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77%0.93mg

Vitamin B1

55.8%0.67mg

Thiamine

0.93 mgvs0.67 mg

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

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32.7%0.43mg

Vitamin B2

103%1.34mg

Riboflavin

0.43 mgvs1.34 mg

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

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18.8%3mg

Vitamin B3

31%4.98mg

Niacin, nicotinic acid, niacinamide

3 mgvs4.98 mg

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

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

53%2.66mg

Vitamin B5

36.6%1.83mg

Pantothenic acid

2.66 mgvs1.83 mg

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

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49%0.64mg

Vitamin B6

41%0.53mg

Pyridoxine

0.64 mgvs0.53 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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79.8%319μg

Vitamin B9

99%397μg

Folates and Folic Acid

319 μgvs397 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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629%566mg

Vitamin C

0%0mg

Ascorbic acid

566 mgvs0 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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12.8%1.9mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

1.9 mgvs2.25 mg

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

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0%0μg

Vitamin K

67.2%80.6μg

Phytomenadione or phylloquinone

0 μgvs80.6 μg

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

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Minerals

Orangesvs Soy Flour

42.6%426mg

Calcium

23.7%237mg

426 mgvs237 mg

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

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53%0.48mg

Copper

374%3.36mg

0.48 mgvs3.36 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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13.3%1.06mg

Iron

92%7.34mg

1.06 mgvs7.34 mg

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

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25.3%106mg

Magnesium

118%494mg

106 mgvs494 mg

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

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11.6%0.27mg

Manganese

114%2.62mg

0.27 mgvs2.62 mg

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

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Molybdenum

804%362μg

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

NA μgvs362 μg

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

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21.3%149mg

Phosphorus

81.3%569mg

149 mgvs569 mg

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

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56.6%1926mg

Potassium

85.2%2897mg

1926 mgvs2897 mg

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

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9.67%5.3μg

Selenium

15.7%8.64μg

5.3 μgvs8.64 μg

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

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0%0mg

Sodium

1%15mg

0 mgvs15 mg

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

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6.77%0.74mg

Zinc

41%4.5mg

0.74 mgvs4.5 mg

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

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25%923g

Water

0.16%5.94g

923 gvs5.94 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Soy Flour:

Raw Oranges have 16.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin C than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 3.1 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin K than Raw Oranges.
Both Raw Oranges and Raw Full-fat Soy Flour have similar amounts of Vitamin B9 and Vitamin E per 500 kcal.
Both Raw Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Soy Flour:

Raw Oranges have 1.8 times more Calcium and 155.2 times more Water than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 7 times more Copper, 6.9 times more Iron, 4.6 times more Magnesium, 9.9 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium, 1.6 times more Selenium and 6.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 3.4 times more Carbohydrate, 11.5 times more Sugars and 2.3 times more Fiber than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 18.6 times more Fat, 21.6 times more Saturated Fat, 21.3 times more Omega 3, 61.8 times more Omega 6 and 4.4 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Full-fat Soy Flour have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesSoy FlourVS Valencia OrangesOrangesVS Roasted Soy FlourSoy FlourVS Roasted Soy Flour

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Soy Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Soy Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: