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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g

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

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Soymilk, original and vanilla, light, unsweetened, 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	7.94% 7.7g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	26% 34g	130g per day for Men 19-50 years
Sugars	36% 26g	5% 3.6g	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	7.9% 3g	14% 5.3g	38g per day for Men 19-50 years
Protein	42.5% 24g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	15.4% 61.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	84.6% 2.03μg	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	78.3% 470IU	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	123% 1230mg	109% 1085mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	27.3% 115mg	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	124% 870mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	25% 927g	22% 812g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.3 times more Vitamin B2, 1.5 times more Vitamin B9, 4.9 times more Vitamin B12 and 1.3 times more Vitamin D than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.3 times more Magnesium and 2.6 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have similar amounts of Calcium, Iron, Phosphorus, Potassium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 7.2 times more Sugars than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 1.8 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.