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Comparing Nutrients in 100 calories Valencia OrangesVS Enhanced Soymilk

Weight per 100 calories

Valencia Oranges
204g
Enhanced Soymilk
222g

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

Which food has more nutrients per 100 calories - Valencia Oranges or Enhanced Soymilk?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
0.63%0.61g
Fat
4.56%4.42g
0.61 gvs4.42 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g
Saturated Fat
1.43%0.46g
0.071 gvs0.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.04%0.033g
Omega 3
NA
0.033 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.53%0.09g
Omega 6
NA
0.09 gvsNA 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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18.7%24.3g
Carbohydrate
5.9%7.67g
24.3 gvs7.67 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
NA
Sugars
7.75%5.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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 .

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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 .

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13.4%5.1g
Fiber
2.34%0.89g
5.1 gvs0.89 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
3.8%2.12g
Protein
11.7%6.53g
2.12 gvs6.53 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

2.72%24.5μg
Vitamin A
NA
RAE, retinol activity equivalents
24.5 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg
Vitamin B1
11.5%0.14mg
Thiamine
0.18 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.28%0.082mg
Vitamin B2
34%0.44mg
Riboflavin
0.082 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.5%0.56mg
Vitamin B3
45.7%7.3mg
Niacin, nicotinic acid, niacinamide
0.56 mgvs7.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.2%0.51mg
Vitamin B5
NA
Pantothenic acid
0.51 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.9%0.13mg
Vitamin B6
40%0.52mg
Pyridoxine
0.13 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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20%79.6μg
Vitamin B9
17.8%71μg
Folates and Folic Acid
79.6 μgvs71 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
100%2.4μg
Cobalamin
0 μgvs2.4 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12
110%99mg
Vitamin C
17.8%16mg
Ascorbic acid
99 mgvs16 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
17.4%104IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs104 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
37.3%5.6mg
Tocopherols and Tocotrienols
NA mgvs5.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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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

8.16%81.6mg
Calcium
31%311mg
81.6 mgvs311 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.4%0.076mg
Copper
30.4%0.27mg
0.076 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper
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 .

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2.3%0.18mg
Iron
13.6%1.1mg
0.18 mgvs1.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.86%20.4mg
Magnesium
NA
20.4 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.04%0.047mg
Manganese
NA
0.047 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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4.96%34.7mg
Phosphorus
NA
34.7 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.7%365mg
Potassium
9.2%313mg
365 mgvs313 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
9.3%5.1μg
NA μgvs5.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
7.4%111mg
0 mgvs111 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
4.85%0.53mg
0.12 mgvs0.53 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.76%176g
Water
5.46%202g
176 gvs202 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Valencia Oranges vs Enhanced Soymilk:
Comparing minerals per 100 calories for Valencia Oranges vs Enhanced Soymilk:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: