Comparing Nutrients in 300 calories Navel Oranges VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 300 calories

• Navel Oranges: 612g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g

Navel Oranges have 1.8 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Navel Oranges	Soymilk (all flavors), 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	0.95% 0.92g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	34% 44.4g	130g per day for Men 19-50 years
Sugars	71.8% 52g	54% 39g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	72.6% 654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	19.8% 0.26mg	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	52% 208μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	103% 2.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	402% 362mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.2% 439IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.5% 24.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26.3% 263mg	124% 1243mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	149% 1.34mg	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	9.95% 0.8mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	14.2% 526g	27% 993g	3700g per day for Men 19-50 years

Navel Oranges VS Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Navel Oranges vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 300 calories of Navel Oranges have 1.8 times more Vitamin B1, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 8.9 times more Vitamin A, 6 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 300 calories for Navel Oranges vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 300 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.7 times more Calcium, 5.6 times more Copper, 4.7 times more Iron, 1.6 times more Magnesium, 6.6 times more Phosphorus, more Selenium, 99.8 times more Sodium, 2.2 times more Zinc and 1.9 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Potassium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.7 times more Carbohydrate, 1.3 times more Sugars and 6.3 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.