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

Weight per 300 calories

• Valencia Oranges: 612g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

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, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Valencia Oranges	Soymilk, original and vanilla, 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	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	24% 4.07g	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	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	3.67% 1.4g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	17% 0.2mg	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	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	16.6% 0.22mg	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	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	24.5% 245mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	128% 1.15mg	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	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	19% 0.43mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	14.3% 529g	17% 630g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.2 times more Vitamin A, 5.2 times more Vitamin B2, 1.8 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, original and vanilla, with added calcium, vitamins A and D:

• Raw Valencia Oranges have 1.3 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.5 times more Calcium, 5.1 times more Copper, 5.3 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 2.1 times more Carbohydrate and 11 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.6 times more Fat, 6.7 times more Saturated Fat, 5.3 times more Omega 3, 15.1 times more Omega 6 and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.