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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Navel Oranges: 612g

Raw Navel Oranges have 1.6 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 Navel Oranges?

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, 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	7.94% 7.7g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	59% 76.8g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	42.5% 24g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	24% 0.31mg	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% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	22.5% 90μg	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	123% 1230mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	25% 927g	14.2% 526g	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 Navel Oranges:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 8.3 times more Vitamin A, 6.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 1.5 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 Navel Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Calcium, 3.6 times more Copper, 5.4 times more Iron, 2.2 times more Magnesium, 6.2 times more Phosphorus, more Selenium, 78.4 times more Sodium, 4.7 times more Zinc and 1.8 times more Water than Raw Navel Oranges.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Navel 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 8.4 times more Fat, 8.9 times more Omega 3, 26.8 times more Omega 6 and 4.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Carbohydrate, 2 times more Sugars and 4.5 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 Navel 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 Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.