Comparing Nutrients in 300 calories Peanut Butter VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 300 calories

• Peanut Butter: 51g
• Soymilk, chocolate, with added calcium, vitamins A and D: 476g

Peanut Butter has 9.3 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Peanut Butter or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Peanut Butter	Soymilk, chocolate, 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	26% 25.3g	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	51.6% 37.4g	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	0% 0g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	7.65% 2.9g	5% 1.9g	38g per day for Men 19-50 years
Protein	20% 11g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	28.2% 0.37mg	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	4.46% 18μg	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9% 8.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.7% 190IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.2% 3.03mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.04% 1.6μg	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	13.8% 1.1mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	24.4% 171mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.8 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 1.9 times more Vitamin B1, 23.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Smooth Peanut Butter.

Comparing minerals per 300 calories for Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 1.3 times more Magnesium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 21.8 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 1.4 times more Phosphorus, 2.3 times more Potassium and 515.5 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Smooth Peanut Butter has 3.5 times more Fat, 4.2 times more Saturated Fat, 2.1 times more Omega 6 and 1.5 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 17.9 times more Omega 3, 3.9 times more Carbohydrate and 11.3 times more Sugars than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 300 kcal.
• Both Smooth Peanut Butter as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.