Comparing Nutrients in 300 calories Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D VS Navel Oranges

Weight per 300 calories

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 638g
• Navel Oranges: 612g

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

Which food has more nutrients per 300 calories - Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, chocolate and other flavors, light, 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	4.2% 4.1g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	40.5% 52.6g	59% 76.8g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	11.8% 4.47g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	43.3% 389μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	14.4% 57.4μg	52% 208μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	266% 6.4μg	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	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	78.5% 785mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	47% 3.77mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	22.8% 96mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	79.3% 555mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	19.7% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.47mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	15.2% 564g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Navel Oranges:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 5.3 times more Vitamin A, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Vitamin B1, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Vitamin E per 300 kcal.

Comparing minerals per 300 calories for Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Navel Oranges:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 3 times more Calcium, 5.3 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus, more Selenium, 48 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 4.4 times more Fat, 5.3 times more Omega 3, 16.2 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Carbohydrate and 3 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Raw Navel Oranges have similar amounts of Energy and Sugars per 300 kcal.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.