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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Florida Oranges: 652g

Raw Florida Oranges have 1.5 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is low in comparison to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	58% 75.3g	130g per day for Men 19-50 years
Sugars	36% 26g	82.2% 59.6g	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	7.9% 3g	41% 15.7g	38g per day for Men 19-50 years
Protein	42.5% 24g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Florida Oranges	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	25.6% 0.33mg	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	22.5% 90μg	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	326% 293mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Florida Oranges	Recommended Dietary Allowance
Calcium	123% 1230mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	28.3% 0.25mg	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	53.8% 4.3mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.8% 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	124% 870mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	25% 927g	15.4% 568g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 8.5 times more Vitamin A, 7.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B6, more Vitamin C and 2 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Florida Oranges have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.4 times more Calcium, 3.4 times more Copper, 7.3 times more Iron, 2.3 times more Magnesium, 11.1 times more Phosphorus, 7.1 times more Selenium, more Sodium, 4.4 times more Zinc and 1.6 times more Water than Raw Florida Oranges.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Florida Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 5.6 times more Fat, 6.8 times more Omega 3, 18.7 times more Omega 6 and 5.2 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.1 times more Carbohydrate, 2.3 times more Sugars and 5.2 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Florida Oranges have similar amounts of Energy per 300 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.