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

Weight per 300 calories

• Valencia Oranges: 612g
• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 682g

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

Discover which food has more nutrients per 300 calories - Valencia Oranges or Soymilk, chocolate, nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Valencia Oranges	Soymilk, chocolate, nonfat, 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	0.28% 0.27g	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	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.3% 0.22g	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	44.6% 58g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	46.2% 416μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	22% 3.5mg	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	19.4% 0.25mg	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	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.3% 1.57μg	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	46.6% 280IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.9% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.5% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	24.5% 245mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	151% 1.36mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	16.2% 68mg	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	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	14.3% 529g	16.3% 603g	3700g per day for Men 19-50 years

Valencia Oranges VS Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Soymilk, chocolate, nonfat, with added calcium, vitamins A and D?

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

• 300 calories of Valencia Oranges have 2.1 times more Vitamin B1, 1.5 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 5.7 times more Vitamin A, 4.8 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 300 calories of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 300 calories of Valencia Oranges have 1.5 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3.2 times more Calcium, 6 times more Copper, 4.3 times more Iron, 5.7 times more Phosphorus, more Sodium and 1.9 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 3.6 times more Omega 3, 1.3 times more Carbohydrate and 11.2 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Raw Valencia Oranges as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in 300 calories.