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

Weight per 300 calories

Oranges with Peel

476g

Soymilk, original and vanilla, light, with added calcium, vitamins A and D

1000g

Oranges with Peel have 2.1 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has low energy density when compared 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 - Oranges with Peel or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Oranges with Peel

89%

Soymilk, original and vanilla, light, with added calcium, vitamins A and D

31%

23%

46%

300 kcal ▼

Macro Nutrients

Oranges with Peel vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.47%1.43g

Fat

7.94%7.7g

1.43 gvs7.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g

Saturated Fat

0.16%0.05g

0.17 gvs0.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.76%0.076g

Omega 3

30.6%0.49g

0.076 gvs0.49 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.23%0.21g

Omega 6

22.2%3.8g

0.21 gvs3.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.8%74g

Carbohydrate

27%35g

74 gvs35 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

36%26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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56.4%21.4g

Fiber

7.9%3g

21.4 gvs3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.2g

Protein

42.5%24g

6.2 gvs24 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oranges with Peel vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

6.88%62μg

Vitamin A

67.8%610μg

RAE, retinol activity equivalents

62 μgvs610 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.7%0.48mg

Vitamin B1

31%0.37mg

Thiamine

0.48 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

155%2mg

Riboflavin

0.24 mgvs2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.4mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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31.4%1.57mg

Vitamin B5

Pantothenic acid

1.57 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34%0.44mg

Vitamin B6

12.3%0.16mg

Pyridoxine

0.44 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35.7%143μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

143 μgvs90 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

417%10μg

Cobalamin

0 μgvs10 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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376%338mg

Vitamin C

0%0mg

Ascorbic acid

338 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

78.3%470IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs470 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

NA mgvs0.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

13.3%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oranges with Peel vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

33.3%333mg

Calcium

123%1230mg

333 mgvs1230 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30%0.27mg

Copper

96%0.86mg

0.27 mgvs0.86 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47.6%3.8mg

Iron

53.8%4.3mg

3.8 mgvs4.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.7mg

Magnesium

35.7%150mg

66.7 mgvs150 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

NA mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15%105mg

Phosphorus

124%870mg

105 mgvs870 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.5%933mg

Potassium

34.4%1170mg

933 mgvs1170 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.06%3.33μg

Selenium

42%23μg

3.33 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.63%9.52mg

Sodium

32%480mg

9.52 mgvs480 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.76%0.52mg

Zinc

21%2.3mg

0.52 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.6%392g

Water

25%927g

392 gvs927 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Oranges with Peel have 1.3 times more Vitamin B1, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 9.9 times more Vitamin A, 8.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Vitamin B3 per 300 kcal.

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

Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.7 times more Calcium, 3.2 times more Copper, 2.3 times more Magnesium, 8.3 times more Phosphorus, 1.3 times more Potassium, 6.9 times more Selenium, 50.4 times more Sodium, 4.4 times more Zinc and 2.4 times more Water than Raw Oranges with Peel .
Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges with Peel have 2.1 times more Carbohydrate and 7.1 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.4 times more Fat, 6.4 times more Omega 3, 18 times more Omega 6 and 3.8 times more Protein than Raw Oranges with Peel .
Both Raw Oranges with Peel and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Energy per 300 kcal.
Both Raw Oranges with Peel as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oranges with Peel VS Fresh Orange juiceSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Fresh Orange juiceOranges with Peel VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and DSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: