Comparing Nutrients in 300 calories Soymilk (All flavors), lowfat, with added calcium, vitamins A and D VS Navel Oranges

Weight per 300 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g
• Navel Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	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	38.6% 50.2g	59% 76.8g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	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	14.7% 5.6g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	48% 433μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	47.7% 286IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	57.2% 572mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	NA	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	38.4% 3.07mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	7.7% 0.18mg	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	61.8% 433mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	NA	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	17% 627g	14.2% 526g	3700g per day for Men 19-50 years

Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D VS Navel Oranges Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Navel Oranges:

• 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 5.9 times more Vitamin A and more Vitamin D than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 300 calories of Navel Oranges have insufficient amounts of Vitamin D
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Navel Oranges:

• 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 2.2 times more Calcium, 3.9 times more Iron, 3.1 times more Phosphorus and 42.2 times more Sodium than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.3 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Navel Oranges contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 2.1 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.5 times more Carbohydrate, 2.1 times more Sugars and 2.4 times more Fiber than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Navel Oranges offer comparable quantities of Energy per 300 calories.