Comparing Nutrients in 14 ounces Oat Milk VS Syrup, Cane

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Syrup, Cane	0%	0%	100%

Macro Nutrients

	Oat Milk	Syrup, Cane	Recommended Dietary Allowance
Energy	7.32% 212kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	223% 290g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	401% 291g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	0% 0g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Syrup, Cane	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0% 0mg	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	4.76% 19μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.3% 164IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Syrup, Cane	Recommended Dietary Allowance
Calcium	49% 490mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	8.8% 0.079mg	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	34.7% 2.78mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	NA	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	35% 245mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.3% 344g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Milk vs Syrup, Cane:

• Oat Milk has more Vitamin A, 3.3 times more Vitamin B2, 2 times more Vitamin B3, more Vitamin B9 and more Vitamin D than Syrup, Cane.
• While Syrup, Cane contains 1.3 times more Vitamin B1 than Oat Milk.
• Both Oat Milk as well as Syrup, Cane have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oat Milk vs Syrup, Cane:

• Oat Milk has 9.5 times more Calcium, 5 times more Copper, 2.1 times more Magnesium, 7.7 times more Phosphorus, 6.1 times more Selenium, 2.6 times more Zinc and 3.3 times more Water than Syrup, Cane.
• While Syrup, Cane contains 5.1 times more Iron, 1.3 times more Potassium and 1.3 times more Sodium than Oat Milk.

Comparison of macro-nutrients per 14 ounces:

• Oat Milk has more Omega 6, more Fiber and more Protein than Syrup, Cane.
• While Syrup, Cane contains 5 times more Energy, 7.5 times more Carbohydrate and 732 times more Sugars than Oat Milk.
• Both Oat Milk as well as Syrup, Cane have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.