Comparing Nutrients in 300 calories Oat Milk VS TVP

Weight per 300 calories

• Oat Milk: 561g
• TVP: 91g

Textured Vegetable Protein, Dry has 6.2 times more energy per unit of mass than Oat Milk, which is high in comparison to other foods. Oat Milk having low energy density.

Which food has more nutrients per 300 calories - Oat Milk or TVP?

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
TVP	59%	3%	38%

Macro Nutrients

	Oat Milk	TVP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	22.4% 29g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	12% 8.64g	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	22% 8.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	81% 45.5g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	TVP	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	0.2% 1.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	10.8% 1.73mg	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	35% 0.45mg	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	6.73% 27μg	68% 273μg	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	38.5% 231IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.74% 0.56mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	3.1% 3.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	TVP	Recommended Dietary Allowance
Calcium	69.3% 693mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	62.3% 0.56mg	152% 1.36mg	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	49% 3.93mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	158% 3.64mg	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	49.4% 346mg	92% 645mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	67% 2273mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	46.3% 5.1mg	11mg per day for Men 19-50 years
Water	13% 486g	0.17% 6.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Milk vs TVP:

• Oat Milk has 190.3 times more Vitamin A, 4.1 times more Vitamin B2, more Vitamin D and 3.1 times more Vitamin E than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 1.5 times more Vitamin B3, more Vitamin B6, 10.1 times more Vitamin B9 and 2.2 times more Vitamin K than Oat Milk.
• Both Oat Milk and Textured Vegetable Protein, Dry have similar amounts of Vitamin B1 per 300 kcal.
• Both Oat Milk as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Oat Milk vs TVP:

• Oat Milk has 2.9 times more Calcium, 1.2 times more Selenium, 9.3 times more Sodium and 76.4 times more Water than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 2.4 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 8.2 times more Potassium and 1.8 times more Zinc than Oat Milk.

Comparison of macro-nutrients per 300 calories:

• Oat Milk has 5.6 times more Fat, 12.3 times more Saturated Fat, 4.6 times more Omega 6 and 1.9 times more Carbohydrate than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains more Omega 3, 15.4 times more Sugars, 1.6 times more Fiber and 4.3 times more Protein than Oat Milk.
• Both Oat Milk and Textured Vegetable Protein, Dry have similar amounts of Energy per 300 kcal.
• Both Oat Milk as well as Textured Vegetable Protein, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.