Comparing Nutrients in 300 calories Oranges VS Vitasoy USA, Vitasoy Light Vanilla Soymilk

Weight per 300 calories

• Oranges: 638g
• Vitasoy USA, Vitasoy Light Vanilla Soymilk: 1000g

Oranges have 1.6 times more energy per 100g than Vitasoy USA, Vitasoy Light Vanilla Soymilk. It has low energy density when compared to other foods. Vitasoy USA, Vitasoy Light Vanilla Soymilk having low energy density.

Discover which food has more nutrients per 300 calories - Oranges or Vitasoy USA, Vitasoy Light Vanilla Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Vitasoy USA, Vitasoy Light Vanilla Soymilk	21%	24%	55%

Macro Nutrients

	Oranges	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	5.63% 1.8g	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	0.68% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	31.5% 41g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	40% 29g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	2.63% 1g	38g per day for Men 19-50 years
Protein	10.7% 6g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	48% 191μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	154% 3.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	55% 330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Recommended Dietary Allowance
Calcium	25.5% 255mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	32% 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	7.98% 0.64mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	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	12.8% 89.4mg	NA	700mg per day for Men 19-50 years
Potassium	34% 1155mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	15% 554g	25% 927g	3700g per day for Men 19-50 years

Oranges VS Vitasoy USA, Vitasoy Light Vanilla Soymilk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges or Vitasoy USA, Vitasoy Light Vanilla Soymilk?

Lets compare vitamin content per 300 calories of Oranges vs Vitasoy USA, Vitasoy Light Vanilla Soymilk:

• 300 calories of Oranges have 2.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Vitasoy USA, Vitasoy Light Vanilla Soymilk.
• While 300 kcal of Vitasoy USA, Vitasoy Light Vanilla Soymilk contain 5.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• 300 calories of Oranges have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Oranges vs Vitasoy USA, Vitasoy Light Vanilla Soymilk:

• 300 calories of Oranges have 1.4 times more Potassium than Vitasoy USA, Vitasoy Light Vanilla Soymilk.
• While 300 kcal of Vitasoy USA, Vitasoy Light Vanilla Soymilk contain 4.8 times more Calcium, 4.7 times more Iron, 1.6 times more Magnesium, more Sodium, 8.3 times more Zinc and 1.7 times more Water than Raw Oranges.
• 300 calories of Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges have 1.8 times more Carbohydrate, 2.1 times more Sugars and 15.3 times more Fiber than Vitasoy USA, Vitasoy Light Vanilla Soymilk.
• While 300 kcal of Vitasoy USA, Vitasoy Light Vanilla Soymilk contain 10.7 times more Fat and 2.7 times more Protein than Raw Oranges.
• Both Oranges and Vitasoy USA, Vitasoy Light Vanilla Soymilk offer comparable quantities of Energy per 300 calories.
• 300 calories of Vitasoy USA, Vitasoy Light Vanilla Soymilk provide inadequate amounts of Fiber