Comparing Nutrients in 300 calories SILK Light Plain, soymilk VS SILK Light Vanilla, soymilk

Weight per 300 calories

• SILK Light Plain, soymilk: 1035g
• SILK Light Vanilla, soymilk: 909g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - SILK Light Plain, soymilk or SILK Light Vanilla, soymilk?

Macros Ratio

	Protein	Fat	Carbs
SILK Light Plain, soymilk	32%	24%	44%
SILK Light Vanilla, soymilk	29%	22%	49%

Macro Nutrients

	SILK Light Plain, soymilk	SILK Light Vanilla, soymilk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.75% 8.5g	7.7% 7.45g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	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	26% 34g	29% 37.5g	130g per day for Men 19-50 years
Sugars	35.2% 25.6g	36% 26g	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	11% 4.14g	9.57% 3.64g	38g per day for Men 19-50 years
Protein	45.6% 25.6g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	SILK Light Plain, soymilk	SILK Light Vanilla, soymilk	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	167% 2.17mg	147% 1.9mg	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	26% 103μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	530% 12.7μg	466% 11μg	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	84.5% 507IU	74.2% 445IU	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 Light Plain, soymilk	SILK Light Vanilla, soymilk	Recommended Dietary Allowance
Calcium	127% 1272mg	112% 1118mg	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	57% 4.55mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	34.6% 145mg	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	37.4% 1272mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	43.3% 23.8μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	33.8% 507mg	23.6% 355mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	20.7% 2.27mg	11mg per day for Men 19-50 years
Water	26% 960g	22.6% 836g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of SILK Light Plain, soymilk vs SILK Light Vanilla, soymilk:

Both SILK Light Plain, soymilk and SILK Light Vanilla, soymilk have similar amounts of vitamins per 300 kcal
• Both SILK Light Plain, soymilk and SILK Light Vanilla, soymilk have similar amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D per 300 kcal.
• Both SILK Light Plain, soymilk as well as SILK Light Vanilla, soymilk have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for SILK Light Plain, soymilk vs SILK Light Vanilla, soymilk:

• SILK Light Plain, soymilk has 1.4 times more Sodium than SILK Light Vanilla, soymilk.
• Both SILK Light Plain, soymilk and SILK Light Vanilla, soymilk have similar amounts of Calcium, Iron, Magnesium, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both SILK Light Plain, soymilk and SILK Light Vanilla, soymilk have similar amounts of macro-nutrients per 300 kcal
• Both SILK Light Plain, soymilk and SILK Light Vanilla, soymilk have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both SILK Light Plain, soymilk as well as SILK Light Vanilla, soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.