Comparing Nutrients in 300 calories SoybeansVS Oranges

Weight per 300 calories

Soybeans

67.3g

Oranges

638g

Soybeans have 9.5 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Soybeans or Oranges?

Macros Ratio

Protein Fat Carbs

Soybeans

33%

40%

27%

Oranges

91%

300 kcal ▼

Macro Nutrients

Soybeansvs Oranges

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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14%13.4g

Fat

0.79%0.77g

13.4 gvs0.77 g

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

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6.06%1.94g

Saturated Fat

0.3%0.096g

1.94 gvs0.096 g

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

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56%0.89g

Omega 3

2.8%0.045g

0.89 gvs0.045 g

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

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39.3%6.68g

Omega 6

0.68%0.11g

6.68 gvs0.11 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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15.6%20.3g

Carbohydrate

57.7%75g

20.3 gvs75 g

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

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6.8%4.93g

Sugars

82.3%59.7g

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

4.93 gvs59.7 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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16.5%6.26g

Fiber

40.3%15.3g

6.26 gvs15.3 g

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

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44%24.5g

Protein

10.7%6g

24.5 gvs6 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soybeansvs Oranges

0.075%0.67μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0.67 μgvs70.2 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

49%0.59mg

Vitamin B1

46.3%0.56mg

Thiamine

0.59 mgvs0.56 mg

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

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45%0.59mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.59 mgvs0.26 mg

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

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6.82%1.1mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.8 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.7%0.53mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.53 mgvs1.6 mg

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

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19.5%0.25mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.25 mgvs0.38 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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63%252μg

Vitamin B9

48%191μg

Folates and Folic Acid

252 μgvs191 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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4.5%4.04mg

Vitamin C

377%340mg

Ascorbic acid

4.04 mgvs340 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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3.8%0.57mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.57 mgvs1.15 mg

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

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26.3%31.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

31.6 μgvs0 μg

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

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Minerals

Soybeansvs Oranges

18.6%186mg

Calcium

25.5%255mg

186 mgvs255 mg

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

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124%1.1mg

Copper

32%0.29mg

1.1 mgvs0.29 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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132%10.6mg

Iron

7.98%0.64mg

10.6 mgvs0.64 mg

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

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45%188mg

Magnesium

15%64mg

188 mgvs64 mg

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

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73.6%1.7mg

Manganese

6.94%0.16mg

1.7 mgvs0.16 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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67.6%474mg

Phosphorus

12.8%89.4mg

474 mgvs89.4 mg

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

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35.6%1209mg

Potassium

34%1155mg

1209 mgvs1155 mg

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

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21.8%12μg

Selenium

5.8%3.2μg

12 μgvs3.2 μg

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

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0.09%1.35mg

Sodium

0%0mg

1.35 mgvs0 mg

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

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30%3.3mg

Zinc

4.06%0.45mg

3.3 mgvs0.45 mg

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

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0.16%5.74g

Water

15%554g

5.74 gvs554 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 Soybeans vs Oranges:

Raw Soybeans have 2.3 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 104.4 times more Vitamin A, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6, 84.1 times more Vitamin C and 2 times more Vitamin E than Raw Soybeans.
Both Raw Soybeans and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Soybeans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soybeans vs Oranges:

Raw Soybeans have 3.9 times more Copper, 16.5 times more Iron, 3 times more Magnesium, 10.6 times more Manganese, 5.3 times more Phosphorus, 3.8 times more Selenium and 7.4 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.4 times more Calcium and 96.4 times more Water than Raw Soybeans.
Both Raw Soybeans and Raw Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Soybeans have 17.5 times more Fat, 20.3 times more Saturated Fat, 20 times more Omega 3, 58.1 times more Omega 6 and 4.1 times more Protein than Raw Oranges.
While Raw Oranges contain 3.7 times more Carbohydrate, 12.1 times more Sugars and 2.4 times more Fiber than Raw Soybeans.
Both Raw Soybeans and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Raw Soybeans as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

SoybeansVS Boiled SoybeansOrangesVS Boiled SoybeansSoybeansVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories SoybeansVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Soybeans or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: