Comparing Nutrients in 300 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g

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), unsweetened, with added calcium, vitamins A and D or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Soymilk, original and vanilla, light, 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	15% 14.6g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	22.2% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	27% 35g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.06g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	7.9% 3g	38g per day for Men 19-50 years
Protein	46.4% 26g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	101% 30.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.8% 179μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	420% 10μg	417% 10μg	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	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	113% 1127mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	96% 0.86mg	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	52.3% 4.2mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1180% 531μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.6% 291mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23% 847g	25% 927g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.8 times more Vitamin B1, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and 2.4 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.5 times more Vitamin B3 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D per 300 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Soymilk, original and vanilla, light, 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), unsweetened, with added calcium, vitamins A and D vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.2 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3 times more Phosphorus, 1.3 times more Selenium and 1.4 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Calcium, Copper, Iron, Magnesium, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.9 times more Fat, 37.5 times more Saturated Fat and 1.5 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.2 times more Carbohydrate and 7 times more Sugars than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 300 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.