Comparing Nutrients in 300 calories Soy Cheese VS Valencia Oranges

Weight per 300 calories

• Soy Cheese: 199g
• Valencia Oranges: 612g

Soy Cheese has 3.1 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Soy Cheese or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Soy Cheese	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	7.28% 2.33g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	56% 72.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.18g	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	0% 0g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	44.3% 25g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	29.7% 0.39mg	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	11% 43.7μg	59.7% 239μg	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	330% 297mg	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	7.95% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Valencia Oranges	Recommended Dietary Allowance
Calcium	37.4% 374mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	84% 0.75mg	25% 0.23mg	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	139% 11mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	108% 453mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	76.8% 1.77mg	6.12% 0.14mg	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	63% 441mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	60.7% 33.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	3.8% 141g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soy Cheese vs Valencia Oranges:

• Raw Valencia Oranges contain 18.5 times more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B3, 6.6 times more Vitamin B5, 2.8 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
• Both Soybean, curd cheese and Raw Valencia Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Soybean, curd cheese as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Cheese vs Valencia Oranges:

• Soybean, curd cheese has 1.5 times more Calcium, 3.3 times more Copper, 20.2 times more Iron, 7.4 times more Magnesium, 12.5 times more Manganese, 4.2 times more Phosphorus and 9.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Potassium and 3.8 times more Water than Soybean, curd cheese.

Comparison of macro-nutrients per 300 calories:

• Soybean, curd cheese has 8.8 times more Fat, 10.9 times more Saturated Fat, 11 times more Omega 3, 29.7 times more Omega 6 and 3.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.3 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• Both Soybean, curd cheese and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Soybean, curd cheese as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.