Comparing Nutrients in 500 calories Peanut Butter VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 500 calories

• Peanut Butter: 85g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

Peanut Butter has 9.3 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Peanut Butter or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	27.3% 4.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	60.7% 79g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	86% 62.4g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	12.8% 4.85g	8.35% 3.17g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	47% 0.61mg	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	7.44% 29.8μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.7% 5.05mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.6% 46mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	182% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.64μg	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	23% 1.84mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	40.7% 285mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.036% 1.3g	18.4% 679g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.8 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 1.9 times more Vitamin B1, 23.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Smooth Peanut Butter.

Comparing minerals per 500 calories for Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 1.3 times more Magnesium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 21.8 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 1.4 times more Phosphorus, 2.3 times more Potassium and 515.5 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Smooth Peanut Butter has 3.5 times more Fat, 4.2 times more Saturated Fat, 2.1 times more Omega 6 and 1.5 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 17.9 times more Omega 3, 3.9 times more Carbohydrate and 11.3 times more Sugars than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 500 kcal.
• Both Smooth Peanut Butter as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.