Comparing Nutrients in 300 calories Canned Orange Juice VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Weight per 300 calories

• Canned Orange Juice: 638g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g

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

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Canned Orange Juice	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	4.46% 4.33g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	77% 56g	33.7% 24.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	21.4% 15.5g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	48% 433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	213% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	6.4% 64mg	57.2% 572mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	NA	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.98% 0.64mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	NA	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.5% 109mg	61.8% 433mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	17.2% 258mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	NA	11mg per day for Men 19-50 years
Water	15% 560g	17% 627g	3700g per day for Men 19-50 years

Canned Orange Juice VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 calories of Canned Orange Juice have more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 7.5 times more Vitamin A and more Vitamin D than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin D
• 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 calories of Canned Orange Juice have 2.6 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 9 times more Calcium, 4.8 times more Iron, 4 times more Phosphorus and 10.1 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have 1.4 times more Carbohydrate and 2.3 times more Sugars than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.9 times more Fiber and 2.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Fiber