Comparing Nutrients in 300 calories Chocolate SoymilkVS Valencia Oranges

Weight per 300 calories

Chocolate Soymilk

476g

Valencia Oranges

612g

Chocolate Soymilk has 1.3 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Chocolate Soymilk or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Chocolate Soymilkvs Valencia 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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7.5%7.3g

Fat

1.9%1.84g

7.3 gvs1.84 g

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

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3.57%1.14g

Saturated Fat

0.67%0.21g

1.14 gvs0.21 g

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

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22.3%0.36g

Omega 3

6.12%0.098g

0.36 gvs0.098 g

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

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16.4%2.8g

Omega 6

1.6%0.27g

2.8 gvs0.27 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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36.4%47.4g

Carbohydrate

56%72.8g

47.4 gvs72.8 g

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

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51.6%37.4g

Sugars

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

37.4 gvsNA 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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5%1.9g

Fiber

40.3%15.3g

1.9 gvs15.3 g

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

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19.2%10.8g

Protein

11.4%6.37g

10.8 gvs6.37 g

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

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Vitamins

Chocolate Soymilkvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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8.73%0.1mg

Vitamin B1

44.4%0.53mg

Thiamine

0.1 mgvs0.53 mg

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

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96%1.25mg

Vitamin B2

19%0.24mg

Riboflavin

1.25 mgvs0.24 mg

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

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15.3%2.44mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs1.68 mg

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

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8.48%0.42mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.42 mgvs1.53 mg

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

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28.2%0.37mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.37 mgvs0.39 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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13%52.4μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

52.4 μgvs239 μg

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

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139%3.33μg

Vitamin B12

0%0μg

Cobalamin

3.33 μgvs0 μg

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

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9%8.1mg

Vitamin C

330%297mg

Ascorbic acid

8.1 mgvs297 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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0.32%0.048mg

Vitamin E

Tocopherols and Tocotrienols

0.048 mgvsNA mg

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

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12%14.3μg

Vitamin K

Phytomenadione or phylloquinone

14.3 μgvsNA μg

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

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Minerals

Chocolate Soymilkvs Valencia Oranges

12%119mg

Calcium

24.5%245mg

119 mgvs245 mg

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

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109%0.98mg

Copper

25%0.23mg

0.98 mgvs0.23 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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28.6%2.3mg

Iron

6.9%0.55mg

2.3 mgvs0.55 mg

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

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17%71.4mg

Magnesium

14.6%61.2mg

71.4 mgvs61.2 mg

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

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Manganese

6.12%0.14mg

NA mgvs0.14 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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34.7%243mg

Phosphorus

15%104mg

243 mgvs104 mg

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

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20%681mg

Potassium

32.2%1096mg

681 mgvs1096 mg

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

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41.6%23μg

Selenium

23 μgvsNA μg

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

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17%252mg

Sodium

0%0mg

252 mgvs0 mg

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

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14.7%1.6mg

Zinc

3.34%0.37mg

1.6 mgvs0.37 mg

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

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11%408g

Water

14.3%529g

408 gvs529 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 Chocolate Soymilk vs Valencia Oranges:

Unfortified Chocolate Soymilk has 5.1 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 5.1 times more Vitamin B1, 3.6 times more Vitamin B5, 4.6 times more Vitamin B9 and 36.7 times more Vitamin C than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Raw Valencia Oranges have similar amounts of Vitamin B6 per 300 kcal.
Both Unfortified Chocolate Soymilk as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chocolate Soymilk vs Valencia Oranges:

Unfortified Chocolate Soymilk has 4.3 times more Copper, 4.1 times more Iron, 2.3 times more Phosphorus, more Sodium and 4.4 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Calcium, 1.6 times more Potassium and 1.3 times more Water than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Unfortified Chocolate Soymilk has 4 times more Fat, 5.3 times more Saturated Fat, 3.6 times more Omega 3, 10.3 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Carbohydrate and 8 times more Fiber than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Unfortified Chocolate Soymilk as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chocolate SoymilkVS Peanut ButterValencia OrangesVS Peanut ButterChocolate SoymilkVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Chocolate SoymilkVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Chocolate Soymilk or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: