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Comparing Nutrients in 500 calories Enhanced SoymilkVS Valencia Oranges

Weight per 500 calories

Enhanced Soymilk
1111g
Valencia Oranges
1020g

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

Which food has more nutrients per 500 calories - Enhanced Soymilk or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Enhanced Soymilk
27%
41%
32%
Valencia Oranges
8%
5%
87%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
22.8%22g
Fat
3.16%3.06g
22 gvs3.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
7.15%2.3g
Saturated Fat
1.1%0.36g
2.3 gvs0.36 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
NA
Omega 3
10.2%0.16g
NA gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.64%0.45g
NA gvs0.45 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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29.5%38.3g
Carbohydrate
93%121g
38.3 gvs121 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
38.8%28g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
28 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Legumes rich in Sucrose
11.7%4.44g
Fiber
67%25.5g
4.44 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
58.3%32.7g
Protein
19%10.6g
32.7 gvs10.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
13.6%122μg
RAE, retinol activity equivalents
NA μgvs122 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
57.4%0.69mg
Vitamin B1
74%0.89mg
Thiamine
0.69 mgvs0.89 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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170%2.2mg
Vitamin B2
31.4%0.41mg
Riboflavin
2.2 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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229%36.6mg
Vitamin B3
17.5%2.8mg
Niacin, nicotinic acid, niacinamide
36.6 mgvs2.8 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
NA
Vitamin B5
51%2.55mg
Pantothenic acid
NA mgvs2.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
199%2.6mg
Vitamin B6
49.5%0.64mg
Pyridoxine
2.6 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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89%356μg
Vitamin B9
99%398μg
Folates and Folic Acid
356 μgvs398 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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500%12μg
Vitamin B12
0%0μg
Cobalamin
12 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
89%80mg
Vitamin C
550%495mg
Ascorbic acid
80 mgvs495 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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87%522IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
522 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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187%28mg
Vitamin E
NA
Tocopherols and Tocotrienols
28 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

156%1556mg
Calcium
41%408mg
1556 mgvs408 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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152%1.37mg
Copper
42%0.38mg
1.37 mgvs0.38 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
68%5.44mg
Iron
11.5%0.92mg
5.44 mgvs0.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
NA
Magnesium
24.3%102mg
NA mgvs102 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
10.2%0.23mg
NA mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
NA
Phosphorus
24.8%173mg
NA mgvs173 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
46%1567mg
Potassium
53.7%1827mg
1567 mgvs1827 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
46.5%25.6μg
Selenium
NA
25.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
37%556mg
Sodium
0%0mg
556 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
24.2%2.67mg
Zinc
5.57%0.61mg
2.67 mgvs0.61 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
27.3%1011g
Water
24%881g
1011 gvs881 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 500 calories of Enhanced Soymilk vs Valencia Oranges:
Comparing minerals per 500 calories for Enhanced Soymilk vs Valencia Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: