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

Weight per 300 calories

• Oranges with Peel: 476g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

Oranges with Peel have 1.5 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Oranges with Peel	Soymilk, original and vanilla, 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	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	24% 4.07g	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	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	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	3.67% 1.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	16.6% 0.22mg	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	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	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	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	33.3% 333mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	128% 1.15mg	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	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	NA	19% 0.43mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	17% 630g	3700g per day for Men 19-50 years

Oranges With Peel VS Soymilk, Original And Vanilla, 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, original and vanilla, with added calcium, vitamins A and D?

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

• 300 calories of Oranges with Peel have 2.4 times more Vitamin B1, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 6.2 times more Vitamin A, 5.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 300 calories of Oranges with Peel have 1.3 times more Iron than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.6 times more Calcium, 4.2 times more Copper, 1.6 times more Magnesium, 2.9 times more Phosphorus, 4.8 times more Selenium, 34.4 times more Sodium, 3.5 times more Zinc and 1.6 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk, original and vanilla, with added calcium, vitamins A and D 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 2.2 times more Carbohydrate and 15.4 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 7.2 times more Fat, 6.9 times more Omega 3, 19.4 times more Omega 6 and 2.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber