Comparing Nutrients in 300 calories Valencia Oranges VS SILK Blueberry soy yogurt

Weight per 300 calories

• Valencia Oranges: 612g
• SILK Blueberry soy yogurt: 341g

SILK Blueberry soy yogurt has 1.8 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or SILK Blueberry soy yogurt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
SILK Blueberry soy yogurt	11%	12%	77%

Macro Nutrients

	Valencia Oranges	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	4.15% 4.02g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	5.4% 2.05g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	59.7% 239μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	330% 297mg	66.7% 60mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Calcium	24.5% 245mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	6.9% 0.55mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	NA	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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% 104mg	NA	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	NA	11mg per day for Men 19-50 years
Water	14.3% 529g	7.2% 267g	3700g per day for Men 19-50 years

Valencia Oranges VS SILK Blueberry Soy Yogurt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or SILK Blueberry soy yogurt?

Lets compare vitamin content per 300 calories of Valencia Oranges vs SILK Blueberry soy yogurt:

• 300 calories of Valencia Oranges have 4.9 times more Vitamin C than SILK Blueberry soy yogurt.

Comparing minerals per 300 calories for Valencia Oranges vs SILK Blueberry soy yogurt:

• 300 calories of Valencia Oranges have 2 times more Water than SILK Blueberry soy yogurt.
• While 300 kcal of SILK Blueberry soy yogurt contain 2.5 times more Calcium and 4 times more Iron than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.3 times more Carbohydrate and 7.5 times more Fiber than SILK Blueberry soy yogurt.
• While 300 kcal of SILK Blueberry soy yogurt contain 1.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and SILK Blueberry soy yogurt offer comparable quantities of Energy per 300 calories.
• 300 calories of SILK Blueberry soy yogurt provide inadequate amounts of Fiber