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Compare Nutrients in 100 Calories Enhanced SoymilkVS Oranges

Weight per 100 Calories

Enhanced Soymilk
222g
Oranges
213g

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

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

Macros Ratio

ProteinsFatsCarbs

Enhanced Soymilk
26%
40%
34%
Oranges
8%
2%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Enhanced SoymilkOranges
Vitamin A
NA
2.6%
NA μg23.404 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
11.5%
15%
0.138 mg0.185 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
34%
6.54%
0.442 mg0.085 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
45.7%
3.75%
7.316 mg0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
40%
9.85%
0.518 mg0.128 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
100%
0%
2.4 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
17.8%
126%
16 mg113.191 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
17%
0%
104.444 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
37%
2.55%
5.6 mg0.383 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
17.8%
16%
71.111 μg63.83 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Enhanced SoymilkOranges
Calcium
31%
8.5%
311.111 mg85.106 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
30%
10.7%
0.273 mg0.096 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
13.6%
2.66%
1.089 mg0.213 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
NA
5.3%
NA mg21.277 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
2.3%
NA mg0.053 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
NA
4.26%
NA mg29.787 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.67%
8.2%
313.333 mg385.106 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
9.3%
1.93%
5.111 μg1.064 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
7.4%
0%
111.111 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.85%
1.35%
0.533 mg0.149 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Enhanced Soymilk vs Oranges:
Enhanced Soymilk has 5.2 times more Vitamin B2, 12.2 times more Vitamin B3, 4 times more Vitamin B6 and 14.6 times more Vitamin E than Raw Oranges. While Raw Oranges contain 1.3 times more Thiamine and 7.1 times more Vitamin C than Enhanced Soymilk. Both Enhanced Soymilk and Raw Oranges have similar amounts of Folate per 100 kcal.

Comparing minerals per 100 Calories for Enhanced Soymilk vs Oranges:
Enhanced Soymilk has 3.7 times more Calcium, 2.8 times more Copper, 5.1 times more Iron, 4.8 times more Selenium and 3.6 times more Zinc than Raw Oranges. Both Enhanced Soymilk and Raw Oranges have similar amounts of Potassium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Enhanced SoymilkOranges
Fat
4.56%
0.26%
4.422 g0.255 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
11.7%
3.57%
6.533 g2 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
5.9%
19%
7.667 g25 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
7.75%
27%
5.622 g19.894 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
2.34%
13%
0.889 g5.106 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
1.43%
0.1%
0.458 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
NA
0.94%
NA g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
NA
0.22%
NA g0.038 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
5.46%
5%
202.178 g184.574 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Enhanced Soymilk has 17.3 times more Fat, 3.3 times more Protein and 14.3 times more Saturated Fat than Raw Oranges. While Raw Oranges contain 3.3 times more Carbohydrate, 3.5 times more Sugars and 5.7 times more Fiber than Enhanced Soymilk. Both Enhanced Soymilk and Raw Oranges have similar amounts of Energy and Water per 100 kcal.