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Comparing Nutrients in 300 calories SoymilkVS Oranges

Weight per 300 calories

Soymilk
556g
Oranges
638g

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

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

Macros Ratio

Protein Fat Carbs

Soymilk
24%
29%
47%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Soymilkvs Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
10%9.72g
Fat
0.79%0.77g
9.72 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
3.56%1.14g
Saturated Fat
0.3%0.096g
1.14 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
26%0.42g
Omega 3
2.8%0.045g
0.42 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
19%3.24g
Omega 6
0.68%0.11g
3.24 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
27%35g
Carbohydrate
57.7%75g
35 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
30.6%22g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
8.77%3.33g
Fiber
40.3%15.3g
3.33 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
32.4%18g
Protein
10.7%6g
18 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

Soymilkvs Oranges
0%0μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0 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
27.8%0.33mg
Vitamin B1
46.3%0.56mg
Thiamine
0.33 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
29.5%0.38mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.38 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
18%2.85mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
2.85 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
41.4%2.07mg
Vitamin B5
32%1.6mg
Pantothenic acid
2.07 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
33%0.43mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.43 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
25%100μg
Vitamin B9
48%191μg
Folates and Folic Acid
100 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
377%340mg
Ascorbic acid
0 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
4.07%0.61mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.61 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
14%16.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
16.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Soymilkvs Oranges
14%139mg
Calcium
25.5%255mg
139 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
79%0.71mg
Copper
32%0.29mg
0.71 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
44.4%3.56mg
Iron
7.98%0.64mg
3.56 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
33%139mg
Magnesium
15%64mg
139 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
54%1.24mg
Manganese
6.94%0.16mg
1.24 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
41.3%289mg
Phosphorus
12.8%89.4mg
289 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
19.3%656mg
Potassium
34%1155mg
656 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
48.5%26.7μg
Selenium
5.8%3.2μg
26.7 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
19%283mg
Sodium
0%0mg
283 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
6.06%0.67mg
Zinc
4.06%0.45mg
0.67 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
13.2%489g
Water
15%554g
489 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Soymilk vs Oranges:
Comparing minerals per 300 calories for Soymilk vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

SoymilkVS Soy protein concentrate, produced by alcohol extractionOrangesVS Soy protein concentrate, produced by alcohol extractionSoymilkVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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