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

Weight per 300 calories

• Florida Oranges: 652g
• 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 - Florida Oranges or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Florida 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	1.4% 1.37g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	58% 75.3g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	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	41% 15.7g	11.8% 4.47g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	43.3% 389μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	28% 280mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	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	7.34% 0.59mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	22.8% 96mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	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	11% 78.3mg	79.3% 555mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	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	4.74% 0.52mg	13.3% 1.47mg	11mg per day for Men 19-50 years
Water	15.4% 568g	15.2% 564g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 2.8 times more Vitamin B1, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E 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 5.4 times more Vitamin A, 4.9 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Florida Oranges.

Comparing minerals per 300 calories for Florida 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 2.8 times more Calcium, 5 times more Copper, 6.4 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 7.1 times more Phosphorus, 3.3 times more Selenium, more Sodium and 2.8 times more Zinc than Raw Florida Oranges.
• Both Raw Florida 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 Florida Oranges have 1.4 times more Carbohydrate, 1.3 times more Sugars and 3.5 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 3 times more Fat, 4.1 times more Omega 3, 11.3 times more Omega 6 and 2.9 times more Protein than Raw Florida Oranges.
• Both Raw Florida 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 Florida 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.