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

Weight per 300 calories

• SILK Plain, soymilk: 732g
• SILK Vanilla, soymilk: 732g

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

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

Macros Ratio

	Protein	Fat	Carbs
SILK Plain, soymilk	29%	38%	33%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	SILK Plain, soymilk	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	4.7% 1.5g	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	18.5% 24g	23% 30g	130g per day for Men 19-50 years
Sugars	25% 18g	29% 21g	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	7.7% 2.93g	7.7% 2.93g	38g per day for Men 19-50 years
Protein	37.6% 21g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	SILK Plain, soymilk	SILK 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	118% 1.54mg	118% 1.54mg	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	18.3% 73μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	375% 9μg	375% 9μg	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	59.8% 359IU	59.8% 359IU	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 Plain, soymilk	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	90% 900mg	90% 900mg	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	40.2% 3.2mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	28% 117mg	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	26.5% 900mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	30.6% 17μg	30.6% 17μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	18% 670g	18% 668g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 300 calories:

• SILK Vanilla, soymilk contains 1.3 times more Carbohydrate than SILK Plain, soymilk.
• Both SILK Plain, soymilk and SILK Vanilla, soymilk have similar amounts of Energy, Fat, Saturated Fat, Sugars, Fiber and Protein per 300 kcal.
• Both SILK Plain, soymilk as well as SILK Vanilla, soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.