Comparing Nutrients in 300 calories SILK Coffee, soymilk VS SILK Vanilla soy yogurt (family size)

Weight per 300 calories

• SILK Coffee, soymilk: 484g
• SILK Vanilla soy yogurt (family size): 380g

SILK Vanilla soy yogurt (family size) has 1.3 times more energy per unit of mass than SILK Coffee, soymilk, which is average in comparison to other foods. SILK Coffee, soymilk having low energy density.

Which food has more nutrients per 300 calories - SILK Coffee, soymilk or SILK Vanilla soy yogurt (family size)?

Macros Ratio

	Protein	Fat	Carbs
SILK Coffee, soymilk	13%	21%	66%
SILK Vanilla soy yogurt (family size)	13%	20%	67%

Macro Nutrients

	SILK Coffee, soymilk	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 6.97g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	40% 52g	130g per day for Men 19-50 years
Sugars	63.2% 46g	55.4% 40g	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	0% 0g	4% 1.5g	38g per day for Men 19-50 years
Protein	17.8% 9.97g	18% 10g	56g per day for Men 19-50 years

Vitamins

	SILK Coffee, soymilk	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	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	NA	NA	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	8.47% 34μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74.6% 1.8μg	NA	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	NA	33.5% 201IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	SILK Coffee, soymilk	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Calcium	59.5% 595mg	50% 501mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	0% 0mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	NA	NA	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	3.3% 49.4mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	NA	11mg per day for Men 19-50 years
Water	11% 414g	8.3% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of SILK Coffee, soymilk vs SILK Vanilla soy yogurt (family size):

Both SILK Coffee, soymilk and SILK Vanilla soy yogurt (family size) have similar amounts of vitamins per 300 kcal
• Both SILK Coffee, soymilk as well as SILK Vanilla soy yogurt (family size) have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for SILK Coffee, soymilk vs SILK Vanilla soy yogurt (family size):

• SILK Coffee, soymilk has 4 times more Sodium and 1.4 times more Water than SILK Vanilla soy yogurt (family size).
• While SILK Vanilla soy yogurt (family size) contains more Iron than SILK Coffee, soymilk.
• Both SILK Coffee, soymilk and SILK Vanilla soy yogurt (family size) have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• SILK Vanilla soy yogurt (family size) contains more Fiber than SILK Coffee, soymilk.
• Both SILK Coffee, soymilk and SILK Vanilla soy yogurt (family size) have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Protein per 300 kcal.
• Both SILK Coffee, soymilk as well as SILK Vanilla soy yogurt (family size) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.