Comparing Nutrients in 1 pound Soymilk, original and vanilla, with added calcium, vitamins A and D VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	6.73% 195kcal	81.3% 2359kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	81.6% 26g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	244% 41.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	124% 162g	130g per day for Men 19-50 years
Sugars	23% 16.6g	58% 42g	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	2.4% 0.91g	62% 23.6g	38g per day for Men 19-50 years
Protein	21% 11.8g	210% 117g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	27.7% 249μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	414% 66.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	108% 1.4mg	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	10.2% 41μg	68% 272μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	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	32.5% 195IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	55.8% 558mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	292% 2.63mg	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	24% 1.9mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	291% 6.7mg	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	28% 195mg	239% 1674mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	89.3% 3035mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 410g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, with added calcium, vitamins A and D VS Low Fat Peanut Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Soymilk, original and vanilla, with added calcium, vitamins A and D versus 1 lb of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Low Fat Peanut Butter:

• 1 pound of Soymilk, original and vanilla, with added calcium, vitamins A and D has more Vitamin A, 3.1 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5 times more Vitamin K than Low Fat Peanut Butter.
• While 1 lb of Reduced Fat Peanut Butter contains 9.3 times more Vitamin B1, 34.4 times more Vitamin B3, 10.3 times more Vitamin B5, 10 times more Vitamin B6, 6.7 times more Vitamin B9 and 82.2 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 1 pound of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 1 pound of Low Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Low Fat Peanut Butter:

• 1 pound of Soymilk, original and vanilla, with added calcium, vitamins A and D has 3.5 times more Calcium and 75.3 times more Water than Low Fat Peanut Butter.
• While 1 lb of Reduced Fat Peanut Butter contains 3.5 times more Copper, 4.5 times more Iron, 11.3 times more Magnesium, 23.8 times more Manganese, 8.6 times more Phosphorus, 5.5 times more Potassium, 3.3 times more Selenium, 11.5 times more Sodium and 10.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soymilk, original and vanilla, with added calcium, vitamins A and D has 1.4 times more Omega 3 than Low Fat Peanut Butter.
• While 1 lb of Reduced Fat Peanut Butter contains 12.1 times more Energy, 23.1 times more Fat, 28.1 times more Saturated Fat, 15.6 times more Omega 6, 7.2 times more Carbohydrate, 2.5 times more Sugars, 26 times more Fiber and 10 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 1 pound of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber