Comparing Nutrients in 100 calories Roasted Soybeans with SaltVS Valencia Oranges

Weight per 100 calories

Roasted Soybeans with Salt

21.3g

Valencia Oranges

204g

Roasted Soybeans with Salt have 9.6 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Roasted Soybeans with Salt or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Roasted Soybeans with Salt

31%

45%

24%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Roasted Soybeans with Saltvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.6%5.4g

Fat

0.63%0.61g

5.4 gvs0.61 g

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

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2.45%0.78g

Saturated Fat

0.22%0.071g

0.78 gvs0.071 g

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

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22.6%0.36g

Omega 3

2.04%0.033g

0.36 gvs0.033 g

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

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16%2.7g

Omega 6

0.53%0.09g

2.7 gvs0.09 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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4.96%6.44g

Carbohydrate

18.7%24.3g

6.44 gvs24.3 g

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

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1.24%0.9g

Sugars

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

0.9 gvsNA 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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9.93%3.77g

Fiber

13.4%5.1g

3.77 gvs5.1 g

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

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14.7%8.2g

Protein

3.8%2.12g

8.2 gvs2.12 g

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

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Vitamins

Roasted Soybeans with Saltvs Valencia Oranges

0.24%2.13μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

2.13 μgvs24.5 μg

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

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1.78%0.021mg

Vitamin B1

14.8%0.18mg

Thiamine

0.021 mgvs0.18 mg

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

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2.38%0.031mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.031 mgvs0.082 mg

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

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1.88%0.3mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.3 mgvs0.56 mg

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

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1.93%0.097mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.097 mgvs0.51 mg

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

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3.4%0.044mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.044 mgvs0.13 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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11.2%45μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

45 μgvs79.6 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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0.52%0.47mg

Vitamin C

110%99mg

Ascorbic acid

0.47 mgvs99 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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1.3%0.19mg

Vitamin E

Tocopherols and Tocotrienols

0.19 mgvsNA mg

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

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8.96%10.7μg

Vitamin K

Phytomenadione or phylloquinone

10.7 μgvsNA μg

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

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Minerals

Roasted Soybeans with Saltvs Valencia Oranges

2.94%29.4mg

Calcium

8.16%81.6mg

29.4 mgvs81.6 mg

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

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19.6%0.18mg

Copper

8.4%0.076mg

0.18 mgvs0.076 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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10.4%0.83mg

Iron

2.3%0.18mg

0.83 mgvs0.18 mg

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

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7.36%31mg

Magnesium

4.86%20.4mg

31 mgvs20.4 mg

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

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20%0.46mg

Manganese

2.04%0.047mg

0.46 mgvs0.047 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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11%77.4mg

Phosphorus

4.96%34.7mg

77.4 mgvs34.7 mg

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

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9.2%313mg

Potassium

10.7%365mg

313 mgvs365 mg

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

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7.4%4.07μg

Selenium

4.07 μgvsNA μg

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

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2.3%34.8mg

Sodium

0%0mg

34.8 mgvs0 mg

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

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6.1%0.67mg

Zinc

1.1%0.12mg

0.67 mgvs0.12 mg

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

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0.011%0.42g

Water

4.76%176g

0.42 gvs176 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 Roasted Soybeans with Salt vs Valencia Oranges:

Raw Valencia Oranges contain 11.5 times more Vitamin A, 8.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.3 times more Vitamin B5, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 211 times more Vitamin C than Roasted Soybeans with Salt.
Both Roasted Soybeans with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Soybeans with Salt vs Valencia Oranges:

Roasted Soybeans with Salt have 2.3 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 9.8 times more Manganese, 2.2 times more Phosphorus, more Sodium and 5.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.8 times more Calcium and 423.8 times more Water than Roasted Soybeans with Salt.
Both Roasted Soybeans with Salt and Raw Valencia Oranges have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Roasted Soybeans with Salt have 8.8 times more Fat, 11 times more Saturated Fat, 11.1 times more Omega 3, 30 times more Omega 6 and 3.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.8 times more Carbohydrate and 1.4 times more Fiber than Roasted Soybeans with Salt.
Both Roasted Soybeans with Salt and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Roasted Soybeans with Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Soybeans with SaltVS Soy NutsValencia OrangesVS Soy NutsRoasted Soybeans with SaltVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Roasted Soybeans with SaltVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Soybeans with Salt or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: