Comparing Nutrients in 500 calories SoymilkVS Oranges

Weight per 500 calories

Soymilk

926g

Oranges

1064g

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

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

Macros Ratio

Protein Fat Carbs

Soymilk

24%

29%

47%

Oranges

91%

500 kcal ▼

Macro Nutrients

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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16.7%16.2g

Fat

1.3%1.28g

16.2 gvs1.28 g

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

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5.93%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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43.4%0.69g

Omega 3

4.65%0.074g

0.69 gvs0.074 g

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

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32%5.4g

Omega 6

1.13%0.19g

5.4 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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44.7%58g

Carbohydrate

96%125g

58 gvs125 g

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

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51%37g

Sugars

137%99g

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

37 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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14.6%5.56g

Fiber

67%25.5g

5.56 gvs25.5 g

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

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54%30.3g

Protein

18%10g

30.3 gvs10 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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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46.3%0.56mg

Vitamin B1

77%0.93mg

Thiamine

0.56 mgvs0.93 mg

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

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49%0.64mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.64 mgvs0.43 mg

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

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29.7%4.75mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

4.75 mgvs3 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

69%3.45mg

Vitamin B5

53%2.66mg

Pantothenic acid

3.45 mgvs2.66 mg

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

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55%0.71mg

Vitamin B6

49%0.64mg

Pyridoxine

0.71 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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41.7%167μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

167 μgvs319 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

629%566mg

Ascorbic acid

0 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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6.8%1mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

1 mgvs1.9 mg

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

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23%27.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

27.8 μgvs0 μg

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

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Minerals

Soymilkvs Oranges

23%231mg

Calcium

42.6%426mg

231 mgvs426 mg

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

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132%1.2mg

Copper

53%0.48mg

1.2 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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74%5.93mg

Iron

13.3%1.06mg

5.93 mgvs1.06 mg

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

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55%231mg

Magnesium

25.3%106mg

231 mgvs106 mg

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

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89.8%2.06mg

Manganese

11.6%0.27mg

2.06 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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68.8%481mg

Phosphorus

21.3%149mg

481 mgvs149 mg

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

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32%1093mg

Potassium

56.6%1926mg

1093 mgvs1926 mg

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

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81%44.4μg

Selenium

9.67%5.3μg

44.4 μgvs5.3 μg

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

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31.5%472mg

Sodium

0%0mg

472 mgvs0 mg

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

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10%1.1mg

Zinc

6.77%0.74mg

1.1 mgvs0.74 mg

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

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22%815g

Water

25%923g

815 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 Soymilk vs Oranges:

Soymilk Unfortified has 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin E than Soymilk Unfortified.
Both Soymilk Unfortified and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
Both Soymilk Unfortified as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soymilk vs Oranges:

Soymilk Unfortified has 2.5 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 7.8 times more Manganese, 3.2 times more Phosphorus, 8.4 times more Selenium, more Sodium and 1.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.8 times more Calcium and 1.8 times more Potassium than Soymilk Unfortified.
Both Soymilk Unfortified and Raw Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Soymilk Unfortified has 12.7 times more Fat, 11.9 times more Saturated Fat, 9.3 times more Omega 3, 28.2 times more Omega 6 and 3 times more Protein than Raw Oranges.
While Raw Oranges contain 2.1 times more Carbohydrate, 2.7 times more Sugars and 4.6 times more Fiber than Soymilk Unfortified.
Both Soymilk Unfortified and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Soymilk Unfortified as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

SoymilkVS Soy protein concentrate, produced by alcohol extractionOrangesVS Soy protein concentrate, produced by alcohol extractionSoymilkVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories SoymilkVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: