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

Weight per 300 calories

• Florida Oranges: 652g
• 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.

Discover which food has more nutrients per 300 calories - Florida Oranges or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Florida 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	1.4% 1.37g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	58% 75.3g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	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	41% 15.7g	3.67% 1.4g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	17% 0.2mg	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	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	27.7% 111μg	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	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	28% 280mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	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	7.34% 0.59mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	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	11% 78.3mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	15.4% 568g	17% 630g	3700g per day for Men 19-50 years

Florida Oranges VS Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Soymilk, original and vanilla, with added calcium, vitamins A and D?

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

• 300 calories of Florida Oranges have 3.2 times more Vitamin B1, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.3 times more Vitamin A, 4.9 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 300 calories for Florida Oranges vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 300 calories of Florida Oranges have 1.3 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.1 times more Calcium, 4.5 times more Copper, 5 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 3.8 times more Phosphorus, 4.9 times more Selenium, more Sodium and 3.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Water per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 2.2 times more Carbohydrate, 2.3 times more Sugars and 11.2 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 7.5 times more Fat, 7.3 times more Omega 3, 20.2 times more Omega 6 and 4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber