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

Weight per 300 calories

• Oranges with Peel: 476g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g

Oranges with Peel have 2.3 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Oranges with Peel	Soymilk (all flavors), nonfat, 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	1.47% 1.43g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2% 0.34g	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	34% 44.4g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	5.64% 2.14g	38g per day for Men 19-50 years
Protein	11% 6.2g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	72.6% 654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	19.8% 0.26mg	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	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	103% 2.46μg	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	73.2% 439IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.5% 24.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	33.3% 333mg	124% 1243mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	149% 1.34mg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	10.6% 392g	27% 993g	3700g per day for Men 19-50 years

Oranges With Peel VS Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have 2 times more Vitamin B1, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 10.6 times more Vitamin A, 7.8 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 300 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 3.7 times more Calcium, 4.9 times more Copper, 1.6 times more Magnesium, 8.9 times more Phosphorus, 5.8 times more Selenium, 64.1 times more Sodium, 2 times more Zinc and 2.5 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Iron and 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 1.7 times more Carbohydrate and 10 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.