Comparing Nutrients in 300 calories Oranges with Peel VS Soy Flour

Weight per 300 calories

• Oranges with Peel: 476g
• Soy Flour: 69g

Raw Full-fat Soy Flour has 6.9 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soy Flour	33%	40%	27%

Macro Nutrients

	Oranges with Peel	Soy Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	6.45% 2.06g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	59.5% 0.95g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	41.8% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	7.15% 5.2g	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	56.4% 21.4g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	11% 6.2g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soy Flour	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.46% 4.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24.5% 0.32mg	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	35.7% 143μg	59.6% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.3% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soy Flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	224% 2mg	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	47.6% 3.8mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	70.6% 297mg	420mg per day for Men 19-50 years
Manganese	NA	68.4% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	482% 217μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	51% 1738mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	9.43% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.096% 3.57g	3700g per day for Men 19-50 years

Oranges With Peel VS Soy Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Soy Flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Soy Flour:

• 300 calories of Oranges with Peel have 14.9 times more Vitamin A, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Soy Flour.
• While 300 kcal of Raw Full-fat Soy Flour contain 3.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Flour provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Soy Flour:

• 300 calories of Oranges with Peel have 2.3 times more Calcium and 109.9 times more Water than Soy Flour.
• While 300 kcal of Raw Full-fat Soy Flour contain 7.4 times more Copper, 4.4 times more Magnesium, 3.3 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Selenium and 5.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Flour contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 3.3 times more Carbohydrate and 3.2 times more Fiber than Soy Flour.
• While 300 kcal of Raw Full-fat Soy Flour contain 10 times more Fat, 12.4 times more Saturated Fat, 12.5 times more Omega 3, 33.9 times more Omega 6 and 4.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6