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

Weight per 300 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g
• Navel Oranges: 612g

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

Discover which food has more nutrients per 300 calories - Soymilk, original and vanilla, with added calcium, vitamins A and D or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Soymilk, original and vanilla, 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	10.6% 10.3g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	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	26.4% 34.3g	59% 76.8g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	3.67% 1.4g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Vitamin A	42.6% 384μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	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	18.5% 2.97mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	15.7% 62.8μg	52% 208μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	247% 5.93μg	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	5.1% 0.77mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Navel Oranges	Recommended Dietary Allowance
Calcium	86% 858mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	36.6% 2.93mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	43% 300mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	17% 630g	14.2% 526g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soymilk, original and vanilla, with added calcium, vitamins A and D or Navel Oranges?

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

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 5.2 times more Vitamin A, 4.1 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.1 times more Vitamin B1, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Navel Oranges provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K

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

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 3.3 times more Calcium, 4.8 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, more Selenium, 53.6 times more Sodium and 3.7 times more Zinc than Navel Oranges.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Navel Oranges contain similar levels of Potassium and Water per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 11.2 times more Fat, 9.5 times more Omega 3, 28.9 times more Omega 6 and 3.3 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.2 times more Carbohydrate, 2 times more Sugars and 9.7 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6