Comparing Nutrients in 500 calories Chocolate SoymilkVS Oranges

Weight per 500 calories

Chocolate Soymilk

794g

Oranges

1064g

Chocolate Soymilk has 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Oranges

91%

500 kcal ▼

Macro Nutrients

Chocolate Soymilkvs Oranges

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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12.5%12g

Fat

1.3%1.28g

12 gvs1.28 g

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

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5.95%1.9g

Saturated Fat

0.5%0.16g

1.9 gvs0.16 g

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

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37.2%0.6g

Omega 3

4.65%0.074g

0.6 gvs0.074 g

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

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27.3%4.63g

Omega 6

1.13%0.19g

4.63 gvs0.19 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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60.7%79g

Carbohydrate

96%125g

79 gvs125 g

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

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86%62.4g

Sugars

137%99g

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

62.4 gvs99 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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8.35%3.17g

Fiber

67%25.5g

3.17 gvs25.5 g

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

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32%18g

Protein

18%10g

18 gvs10 g

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

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Vitamins

Chocolate Soymilkvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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14.6%0.17mg

Vitamin B1

77%0.93mg

Thiamine

0.17 mgvs0.93 mg

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

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160%2.08mg

Vitamin B2

32.7%0.43mg

Riboflavin

2.08 mgvs0.43 mg

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

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25.4%4.07mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs3 mg

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

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14%0.71mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.71 mgvs2.66 mg

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

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47%0.61mg

Vitamin B6

49%0.64mg

Pyridoxine

0.61 mgvs0.64 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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22%87.3μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

87.3 μgvs319 μg

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

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231%5.56μg

Vitamin B12

0%0μg

Cobalamin

5.56 μgvs0 μg

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

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15%13.5mg

Vitamin C

629%566mg

Ascorbic acid

13.5 mgvs566 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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0.53%0.079mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.079 mgvs1.9 mg

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

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20%24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

24 μgvs0 μg

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

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Minerals

Chocolate Soymilkvs Oranges

20%198mg

Calcium

42.6%426mg

198 mgvs426 mg

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

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182%1.63mg

Copper

53%0.48mg

1.63 mgvs0.48 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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47.6%3.8mg

Iron

13.3%1.06mg

3.8 mgvs1.06 mg

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

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28.3%119mg

Magnesium

25.3%106mg

119 mgvs106 mg

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

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Manganese

11.6%0.27mg

NA mgvs0.27 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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58%405mg

Phosphorus

21.3%149mg

405 mgvs149 mg

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

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33.4%1135mg

Potassium

56.6%1926mg

1135 mgvs1926 mg

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

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69.3%38μg

Selenium

9.67%5.3μg

38 μgvs5.3 μg

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

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28%421mg

Sodium

0%0mg

421 mgvs0 mg

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

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24.5%2.7mg

Zinc

6.77%0.74mg

2.7 mgvs0.74 mg

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

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18.4%679g

Water

25%923g

679 gvs923 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 Chocolate Soymilk vs Oranges:

Unfortified Chocolate Soymilk has 4.9 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 5.3 times more Vitamin B1, 3.8 times more Vitamin B5, 3.7 times more Vitamin B9, 41.9 times more Vitamin C and 24.1 times more Vitamin E than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
Both Unfortified Chocolate Soymilk as well as Raw Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chocolate Soymilk vs Oranges:

Unfortified Chocolate Soymilk has 3.4 times more Copper, 3.6 times more Iron, 2.7 times more Phosphorus, 7.2 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.1 times more Calcium, 1.7 times more Potassium and 1.4 times more Water than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Raw Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Unfortified Chocolate Soymilk has 9.5 times more Fat, 11.9 times more Saturated Fat, 8 times more Omega 3, 24.2 times more Omega 6 and 1.8 times more Protein than Raw Oranges.
While Raw Oranges contain 1.6 times more Carbohydrate, 1.6 times more Sugars and 8 times more Fiber than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Unfortified Chocolate Soymilk as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Chocolate SoymilkVS Peanut ButterOrangesVS Peanut ButterChocolate SoymilkVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Chocolate SoymilkVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: