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

Weight per 300 calories

• Navel Oranges: 612g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

Navel Oranges have 1.5 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Navel Oranges	Soymilk (all flavors), unsweetened, 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	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	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	12% 16g	130g per day for Men 19-50 years
Sugars	71.8% 52g	5.14% 3.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 5.06g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	12% 4.55g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52% 208μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	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	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26.3% 263mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	83% 0.75mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	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	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	14.2% 526g	23% 847g	3700g per day for Men 19-50 years

Navel Oranges VS Soymilk (all Flavors), Unsweetened, 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), unsweetened, with added calcium, vitamins A and D?

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

• 300 calories of Navel Oranges have 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 7.2 times more Vitamin A, 3.4 times more Vitamin B1, 6 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.5 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.3 times more Calcium, 3.1 times more Copper, 5.3 times more Iron, 2.2 times more Magnesium, 10.6 times more Manganese, 2.1 times more Phosphorus, more Selenium, 54.9 times more Sodium, 5.8 times more Zinc and 1.6 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), unsweetened, 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 4.9 times more Carbohydrate, 14 times more Sugars, more Fructose and 3 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 15.9 times more Fat and 4.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.