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

Weight per 300 calories

• Fresh Orange juice: 667g
• 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 - Fresh Orange juice or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Fresh 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	1.37% 1.33g	4.46% 4.33g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	77.2% 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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	48% 433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	57.2% 572mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16.7% 1.33mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	NA	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	61.8% 433mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	17.2% 258mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	NA	11mg per day for Men 19-50 years
Water	16% 589g	17% 627g	3700g per day for Men 19-50 years

Fresh 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 - Fresh Orange juice or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

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

• 300 calories of Fresh 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 6.5 times more Vitamin A and more Vitamin D than Raw Orange juice.
• 300 calories of Fresh 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 Raw 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 Fresh Orange juice vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 calories of Fresh Orange juice have 3 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 7.8 times more Calcium, 2.3 times more Iron, 3.8 times more Phosphorus and 38.7 times more Sodium than Raw Orange juice.
• Both Fresh 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 Fresh 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 4.2 times more Fiber and 2.5 times more Protein than Raw Orange juice.
• Both Fresh 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 Fresh Orange juice provide inadequate amounts of Fiber