Comparing Nutrients in 500 calories SILK Chocolate, soymilk VS SILK Light Plain, soymilk

Weight per 500 calories

• SILK Chocolate, soymilk: 862g
• SILK Light Plain, soymilk: 1724g

SILK Chocolate, soymilk has 2 times more energy per 100g than SILK Light Plain, soymilk. It has low energy density when compared to other foods. SILK Light Plain, soymilk having very low energy density.

Which food has more nutrients per 500 calories - SILK Chocolate, soymilk or SILK Light Plain, soymilk?

Macros Ratio

	Protein	Fat	Carbs
SILK Chocolate, soymilk	14%	22%	64%
SILK Light Plain, soymilk	32%	24%	44%

Macro Nutrients

	SILK Chocolate, soymilk	SILK Light Plain, soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	5.55% 1.78g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	93% 67.4g	58.7% 42.6g	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	18% 6.9g	18% 6.9g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	SILK Chocolate, soymilk	SILK Light Plain, soymilk	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	279% 3.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	21.6% 86.2μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	442% 10.6μg	884% 21.2μg	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	70.4% 422IU	141% 845IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Chocolate, soymilk	SILK Light Plain, soymilk	Recommended Dietary Allowance
Calcium	106% 1060mg	212% 2121mg	1000mg per day for Men 19-50 years
Copper	NA	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	63.6% 5.1mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	65.7% 276mg	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	NA	NA	700mg per day for Men 19-50 years
Potassium	36.5% 1241mg	62.4% 2121mg	3400mg per day for Men 19-50 years
Selenium	26.6% 14.7μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	23.6% 353mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	20% 745g	43.2% 1599g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of SILK Chocolate, soymilk vs SILK Light Plain, soymilk:

• SILK Light Plain, soymilk contains 2 times more Vitamin B2, 2 times more Vitamin B9, 2 times more Vitamin B12 and 2 times more Vitamin D than SILK Chocolate, soymilk.
• Both SILK Chocolate, soymilk as well as SILK Light Plain, soymilk have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for SILK Chocolate, soymilk vs SILK Light Plain, soymilk:

• SILK Light Plain, soymilk contains 2 times more Calcium, 1.5 times more Iron, 2 times more Magnesium, 1.7 times more Potassium, 2.7 times more Selenium, 2.4 times more Sodium, 2 times more Zinc and 2.1 times more Water than SILK Chocolate, soymilk.

Comparison of macro-nutrients per 500 calories:

• SILK Chocolate, soymilk has more Saturated Fat, 1.4 times more Carbohydrate and 1.6 times more Sugars than SILK Light Plain, soymilk.
• While SILK Light Plain, soymilk contains 2.4 times more Protein than SILK Chocolate, soymilk.
• Both SILK Chocolate, soymilk and SILK Light Plain, soymilk have similar amounts of Energy, Fat and Fiber per 500 kcal.
• Both SILK Chocolate, soymilk as well as SILK Light Plain, soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.