Comparing Nutrients in 300 calories Oranges with Peel VS Soy Nuts

Weight per 300 calories

• Oranges with Peel: 476g
• Soy Nuts: 66.8g

Dry-roasted Soybeans have 7.1 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 Nuts?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Oranges with Peel	Soy Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	15% 14.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	6.53% 2.1g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	60.3% 0.96g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	42.3% 7.2g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soy Nuts	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.6% 0.15mg	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	34.2% 137μg	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	3.4% 3.07mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soy Nuts	Recommended Dietary Allowance
Calcium	33.3% 333mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	80% 0.72mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	36.3% 152mg	420mg per day for Men 19-50 years
Manganese	NA	63.4% 1.46mg	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	15% 105mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	27% 911mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.089% 1.34mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.014% 0.53g	3700g per day for Men 19-50 years

Oranges With Peel VS Soy Nuts Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B3, 5 times more Vitamin B5, 2.9 times more Vitamin B6 and 110 times more Vitamin C than Soy Nuts.
• While 300 kcal of Dry-roasted Soybeans contain 2.1 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Nuts provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Soy Nuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 3.6 times more Calcium, 1.4 times more Iron and 733.2 times more Water than Soy Nuts.
• While 300 kcal of Dry-roasted Soybeans contain 2.7 times more Copper, 2.3 times more Magnesium, 4.1 times more Phosphorus, 3.9 times more Selenium and 6.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Nuts contain similar levels of Potassium 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 3.8 times more Carbohydrate and 4 times more Fiber than Soy Nuts.
• While 300 kcal of Dry-roasted Soybeans contain 10.1 times more Fat, 12.5 times more Saturated Fat, 12.7 times more Omega 3, 34.3 times more Omega 6 and 4.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Soy Nuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6