Comparing Nutrients in 300 calories Valencia Oranges VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 300 calories

• Valencia Oranges: 612g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 638g

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

Which food has more nutrients per 300 calories - Valencia Oranges or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Valencia Oranges	Soymilk, chocolate and other flavors, light, 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	1.9% 1.84g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	13.4% 2.3g	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	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	11.8% 4.47g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	43.3% 389μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	18% 0.24mg	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	14.4% 57.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	330% 297mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	24.5% 245mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	141% 1.27mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	22.8% 96mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	20.5% 0.47mg	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	79.3% 555mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	NA	19.7% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	13.3% 1.47mg	11mg per day for Men 19-50 years
Water	14.3% 529g	15.2% 564g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Raw Valencia Oranges have 2.3 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.3 times more Vitamin A, 5.2 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 300 calories for Valencia Oranges vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 3.2 times more Calcium, 5.6 times more Copper, 6.8 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 5.3 times more Phosphorus, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 1.4 times more Carbohydrate and 3.4 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 2.2 times more Fat, 3 times more Omega 3, 8.5 times more Omega 6 and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.