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

Weight per 300 calories

• Navel Oranges: 612g
• 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 - Navel Oranges or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Navel 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	0.95% 0.92g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	59% 76.8g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	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	11.8% 4.47g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	43.3% 389μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	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% 1.6mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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

	Navel Oranges	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26.3% 263mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	9.95% 0.8mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	22.8% 96mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	79.3% 555mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.7% 11μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	13.3% 1.47mg	11mg per day for Men 19-50 years
Water	14.2% 526g	15.2% 564g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.8 times more Vitamin B1, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C 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 5.3 times more Vitamin A, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Vitamin E per 300 kcal.

Comparing minerals per 300 calories for Navel 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 3 times more Calcium, 5.3 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus, more Selenium, 48 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges have 1.5 times more Carbohydrate and 3 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 4.4 times more Fat, 5.3 times more Omega 3, 16.2 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy and Sugars per 300 kcal.
• Both Raw Navel 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.