Comparing Nutrients in 500 calories Valencia OrangesVS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 500 calories

Valencia Oranges

1020g

Soymilk, original and vanilla, with added calcium, vitamins A and D

1163g

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

Which food has more nutrients per 500 calories - Valencia Oranges or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Soymilk, original and vanilla, with added calcium, vitamins A and D

24%

31%

45%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Soymilk, original and vanilla, with added calcium, vitamins A and D

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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3.16%3.06g

Fat

17.6%17g

3.06 gvs17 g

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

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1.1%0.36g

Saturated Fat

7.45%2.4g

0.36 gvs2.4 g

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

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10.2%0.16g

Omega 3

54.5%0.87g

0.16 gvs0.87 g

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

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2.64%0.45g

Omega 6

40%6.8g

0.45 gvs6.8 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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93%121g

Carbohydrate

44%57.2g

121 gvs57.2 g

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

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Sugars

58.5%42.4g

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

NA gvs42.4 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

6.1%2.33g

25.5 gvs2.33 g

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

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19%10.6g

Protein

54%30.2g

10.6 gvs30.2 g

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

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Vitamins

Valencia Orangesvs Soymilk, original and vanilla, with added calcium, vitamins A and D

13.6%122μg

Vitamin A

71%640μg

RAE, retinol activity equivalents

122 μgvs640 μg

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

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74%0.89mg

Vitamin B1

28%0.34mg

Thiamine

0.89 mgvs0.34 mg

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

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31.4%0.41mg

Vitamin B2

165%2.14mg

Riboflavin

0.41 mgvs2.14 mg

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

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17.5%2.8mg

Vitamin B3

31%4.94mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs4.94 mg

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

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51%2.55mg

Vitamin B5

24%1.2mg

Pantothenic acid

2.55 mgvs1.2 mg

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

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49.5%0.64mg

Vitamin B6

27.7%0.36mg

Pyridoxine

0.64 mgvs0.36 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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99%398μg

Vitamin B9

26%105μg

Folates and Folic Acid

398 μgvs105 μg

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

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0%0μg

Vitamin B12

412%9.9μg

Cobalamin

0 μgvs9.9 μg

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

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550%495mg

Vitamin C

0%0mg

Ascorbic acid

495 mgvs0 mg

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

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0%0IU

Vitamin D

83.3%500IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs500 IU

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

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Vitamin E

8.53%1.28mg

Tocopherols and Tocotrienols

NA mgvs1.28 mg

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

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Vitamin K

29%35μg

Phytomenadione or phylloquinone

NA μgvs35 μg

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

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Minerals

Valencia Orangesvs Soymilk, original and vanilla, with added calcium, vitamins A and D

41%408mg

Calcium

143%1430mg

408 mgvs1430 mg

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

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42%0.38mg

Copper

213%1.9mg

0.38 mgvs1.9 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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11.5%0.92mg

Iron

61%4.9mg

0.92 mgvs4.9 mg

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

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24.3%102mg

Magnesium

41.5%174mg

102 mgvs174 mg

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

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10.2%0.23mg

Manganese

31.3%0.72mg

0.23 mgvs0.72 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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24.8%173mg

Phosphorus

71.4%500mg

173 mgvs500 mg

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

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53.7%1827mg

Potassium

41.7%1419mg

1827 mgvs1419 mg

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

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Selenium

48.6%26.7μg

NA μgvs26.7 μg

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

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0%0mg

Sodium

36.4%547mg

0 mgvs547 mg

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

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5.57%0.61mg

Zinc

27.5%3.02mg

0.61 mgvs3.02 mg

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

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24%881g

Water

28.4%1051g

881 gvs1051 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 Valencia Oranges vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

Raw Valencia Oranges have 2.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.2 times more Vitamin A, 5.2 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 500 calories for Valencia Oranges vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

Raw Valencia Oranges have 1.3 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.5 times more Calcium, 5.1 times more Copper, 5.3 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 2.1 times more Carbohydrate and 11 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.6 times more Fat, 6.7 times more Saturated Fat, 5.3 times more Omega 3, 15.1 times more Omega 6 and 2.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 500 kcal.
Both Raw Valencia Oranges as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesSoymilk, original and vanilla, with added calcium, vitamins A and DVS Navel OrangesValencia OrangesVS Red LentilsSoymilk, original and vanilla, with added calcium, vitamins A and DVS Red Lentils

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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