Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D VS Oranges

Weight per 300 calories

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g
• Oranges: 638g

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

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%
Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	7.73% 7.5g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	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	26% 34g	57.7% 75g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	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	14% 5.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	41.3% 23g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	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	29.5% 0.38mg	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	15.4% 61.8μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.6% 2.03μg	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	60.3% 362IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Oranges	Recommended Dietary Allowance
Calcium	109% 1085mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	NA	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	50.7% 4.06mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	NA	6.94% 0.16mg	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	130% 909mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	22% 812g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Oranges:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 3.1 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Oranges:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 4.3 times more Calcium, 6.4 times more Iron, 1.8 times more Magnesium, 10.2 times more Phosphorus, more Sodium, 2 times more Zinc and 1.5 times more Water than Raw Oranges.
• Both Soymilk, original and vanilla, light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 9.8 times more Fat and 3.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.2 times more Carbohydrate, 16.5 times more Sugars and 2.9 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.