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

Weight per 300 calories

• SILK Light Vanilla, soymilk: 909g
• SILK Light Chocolate, soymilk: 612g

SILK Light Chocolate, soymilk has 1.5 times more energy per unit of mass than SILK Light Vanilla, soymilk, which is low in comparison to other foods. SILK Light Vanilla, soymilk having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
SILK Light Vanilla, soymilk	29%	22%	49%
SILK Light Chocolate, soymilk	16%	11%	73%

Macro Nutrients

	SILK Light Vanilla, soymilk	SILK Light Chocolate, soymilk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.45g	3.9% 3.8g	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	29% 37.5g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	36% 26g	66% 48g	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	9.57% 3.64g	13% 4.9g	38g per day for Men 19-50 years
Protein	40% 22.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	SILK Light Vanilla, soymilk	SILK Light Chocolate, 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	147% 1.9mg	99% 1.3mg	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	22.7% 91μg	15.3% 61.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	466% 11μg	314% 7.53μg	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	74.2% 445IU	50% 300IU	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 Vanilla, soymilk	SILK Light Chocolate, soymilk	Recommended Dietary Allowance
Calcium	112% 1118mg	75.3% 753mg	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	50% 4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	23.3% 98mg	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	33% 1118mg	26% 882mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	23.6% 355mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.27mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	22.6% 836g	14.5% 537g	3700g per day for Men 19-50 years

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

• SILK Light Vanilla, soymilk has 1.5 times more Vitamin B2, 1.5 times more Vitamin B9, 1.5 times more Vitamin B12 and 1.5 times more Vitamin D than SILK Light Chocolate, soymilk.
• Both SILK Light Vanilla, soymilk as well as SILK Light Chocolate, soymilk have insufficient amounts of Vitamin C in 300 kcal.

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

• SILK Light Vanilla, soymilk has 1.5 times more Calcium, 1.5 times more Magnesium, 1.3 times more Potassium, 2 times more Selenium, 1.4 times more Sodium, 1.5 times more Zinc and 1.6 times more Water than SILK Light Chocolate, soymilk.
• Both SILK Light Vanilla, soymilk and SILK Light Chocolate, soymilk have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• SILK Light Vanilla, soymilk has 2 times more Fat and 1.8 times more Protein than SILK Light Chocolate, soymilk.
• While SILK Light Chocolate, soymilk contains 1.5 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than SILK Light Vanilla, soymilk.
• Both SILK Light Vanilla, soymilk and SILK Light Chocolate, soymilk have similar amounts of Energy per 300 kcal.
• Both SILK Light Vanilla, soymilk as well as SILK Light Chocolate, soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.