Comparing Nutrients in 300 calories Soymilk (All flavors), lowfat, with added calcium, vitamins A and D VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Weight per 300 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g
• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 682g

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

Which food has more nutrients per 300 calories - Soymilk (All flavors), lowfat, with added calcium, vitamins A and D or Soymilk, chocolate, nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Soymilk, chocolate, nonfat, 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	4.46% 4.33g	0.28% 0.27g	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	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50.2g	44.6% 58g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	34.3% 25g	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	14.7% 5.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	48% 433μg	46.2% 416μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	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	19.4% 0.25mg	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	NA	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.3% 1.57μg	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	47.7% 286IU	46.6% 280IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.9% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.5% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	57.2% 572mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	NA	151% 1.36mg	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	38.4% 3.07mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	NA	16.2% 68mg	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	61.8% 433mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	NA	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	17% 627g	16.3% 603g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain more Vitamin B12 than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have similar amounts of Vitamin A and Vitamin D per 300 kcal.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 1.3 times more Iron than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 1.4 times more Calcium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Sodium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 15.9 times more Fat and 4.1 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 1.5 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.