Comparing Nutrients in 500 calories Oat Milk VS Syrup, Cane

Weight per 500 calories

• Oat Milk: 935g
• Syrup, Cane: 186g

Syrup, Cane has 5 times more energy per unit of mass than Oat Milk, which is high in comparison to other foods. Oat Milk having low energy density.

Which food has more nutrients per 500 calories - Oat Milk or Syrup, Cane?

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Syrup, Cane	0%	0%	100%

Macro Nutrients

	Oat Milk	Syrup, Cane	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	5.84% 1.87g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	105% 136g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	188% 136g	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	37% 14g	0% 0g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Syrup, Cane	Recommended Dietary Allowance
Vitamin A	64% 577μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.93mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	8.58% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.16% 0.19mg	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	0% 0mg	0% 0mg	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	11.2% 45μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	64% 385IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.23% 0.93mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Syrup, Cane	Recommended Dietary Allowance
Calcium	115% 1154mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	4.13% 0.037mg	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	81.8% 6.54mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	4.43% 18.6mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	82.4% 577mg	2.12% 15mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	2.37% 1.3μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	22% 810g	1.3% 48.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Milk vs Syrup, Cane:

• Oat Milk has more Vitamin A, 3.9 times more Vitamin B1, 16.8 times more Vitamin B2, 10.1 times more Vitamin B3, more Vitamin B9, more Vitamin D and more Vitamin E than Syrup, Cane.
• Both Oat Milk as well as Syrup, Cane have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oat Milk vs Syrup, Cane:

• Oat Milk has 47.8 times more Calcium, 25.1 times more Copper, 10.4 times more Magnesium, 38.8 times more Phosphorus, 4 times more Potassium, 30.9 times more Selenium, 3.9 times more Sodium, 13.2 times more Zinc and 16.8 times more Water than Syrup, Cane.
• Both Oat Milk and Syrup, Cane have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oat Milk has more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrup, Cane.
• While Syrup, Cane contains 1.5 times more Carbohydrate and 145.6 times more Sugars than Oat Milk.
• Both Oat Milk and Syrup, Cane have similar amounts of Energy per 500 kcal.
• Both Oat Milk as well as Syrup, Cane have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.