Comparing Nutrients in 300 calories Soy Flour, defatted VS Navel Oranges

Weight per 300 calories

• Soy Flour, defatted: 92g
• Navel Oranges: 612g

Soy Flour, defatted has 6.7 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Soy Flour, defatted or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soy Flour, defatted	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	59% 76.8g	130g per day for Men 19-50 years
Sugars	20.8% 15g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	42.3% 16g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	37.2% 0.48mg	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	70% 280μg	52% 208μg	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	0% 0mg	402% 362mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.73% 0.11mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Navel Oranges	Recommended Dietary Allowance
Calcium	22% 221mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	414% 3.73mg	26.5% 0.24mg	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	106% 8.48mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	7.7% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	430% 194μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.3% 618mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	64.3% 2187mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	2.84% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.22% 18.3mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.26mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	14.2% 526g	3700g per day for Men 19-50 years

Soy Flour, Defatted VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soy Flour, defatted or Navel Oranges?

Lets compare vitamin content per 300 calories of Soy Flour, defatted vs Navel Oranges:

• 300 calories of Soy Flour, defatted have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B9 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 40 times more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C and 8.3 times more Vitamin E than Soy flour, defatted.
• Both Soy Flour, defatted and Navel Oranges provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Soy flour, defatted as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Soy Flour, defatted vs Navel Oranges:

• 300 calories of Soy Flour, defatted have 15.6 times more Copper, 10.7 times more Iron, 4 times more Magnesium, 15.6 times more Manganese, 4.4 times more Phosphorus, 2.2 times more Potassium and 4.6 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 79.1 times more Water than Soy flour, defatted.
• Both Soy Flour, defatted and Navel Oranges contain similar levels of Calcium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Soy flour, defatted as well as Raw Navel Oranges lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soy Flour, defatted have 8.5 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.5 times more Carbohydrate and 3.5 times more Sugars than Soy flour, defatted.
• Both Soy Flour, defatted and Navel Oranges offer comparable quantities of Energy and Fiber per 300 calories.
• Both Soy flour, defatted as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.