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

Weight per 300 calories

• Navel Oranges: 612g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g

Navel Oranges have 1.4 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Navel Oranges or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Navel Oranges	Soymilk, original and vanilla, light, 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	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.15% 0.69g	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	26% 34g	130g per day for Men 19-50 years
Sugars	71.8% 52g	5% 3.6g	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	14% 5.3g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	NA	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	NA	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	15.4% 61.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.6% 2.03μg	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	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	NA	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26.3% 263mg	109% 1085mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	NA	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	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	27.3% 115mg	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	130% 909mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	14.2% 526g	22% 812g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 3.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.

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

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4.1 times more Calcium, 5.1 times more Iron, 1.7 times more Magnesium, 6.5 times more Phosphorus, 90.8 times more Sodium, 1.8 times more Zinc and 1.5 times more Water than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 2.3 times more Carbohydrate, 14.4 times more Sugars and 2.5 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 8.2 times more Fat and 4.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have similar amounts of Energy per 300 kcal.
• Both Raw Navel Oranges as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.