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

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Oranges: 638g

Raw Oranges have 1.4 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is low in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Oranges	7%	2%	91%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	57.7% 75g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	82.3% 59.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.06g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	46.4% 26g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oranges	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	101% 30.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.8% 179μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	420% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.2% 445IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	7.66% 1.15mg	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), unsweetened, with added calcium, vitamins A and D	Oranges	Recommended Dietary Allowance
Calcium	113% 1127mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	32% 0.29mg	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	52.3% 4.2mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	6.94% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	1180% 531μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.6% 291mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	23% 847g	15% 554g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 7.5 times more Vitamin A, 2.5 times more Vitamin B1, 7.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.2 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 2.1 times more Vitamin B5 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Oranges have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.4 times more Calcium, 2.6 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 11.8 times more Manganese, 3.3 times more Phosphorus, 5.5 times more Selenium, more Sodium, 6.3 times more Zinc and 1.5 times more Water than Raw Oranges.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 19.1 times more Fat, 19.6 times more Saturated Fat and 4.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 4.7 times more Carbohydrate, 16 times more Sugars and 3.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.