Comparing Nutrients in 300 calories Dried Beechnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Dried Beechnuts: 52g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

Dried Beechnuts have 17.5 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Dried Beechnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	NA	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.14% 3.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.06g	g per day for Men 19-50 years
Fiber	NA	12% 4.55g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.97% 8.07mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	83% 0.75mg	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	16% 1.3mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	NA	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	23% 847g	3700g per day for Men 19-50 years

Dried Beechnuts VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Dried Beechnuts have more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 8.8 times more Vitamin B1, 9.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12
• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Dried Beechnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2164.4 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, more Magnesium, 2.7 times more Manganese, more Phosphorus, 2.1 times more Potassium, 17 times more Sodium, 15.1 times more Zinc and 246.3 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 1.8 times more Fat and 1.6 times more Saturated Fat than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 8.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein