Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1786g

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

Which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Soymilk (all flavors), nonfat, 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 (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Soymilk (all flavors), nonfat, 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	13.2% 13g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0% 0g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	57% 74g	130g per day for Men 19-50 years
Sugars	60% 43.5g	90% 65g	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	13% 5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	71% 39.7g	78.8% 44g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	113% 1017μg	121% 1089μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	36% 5.77mg	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	20.5% 0.27mg	33% 0.43mg	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	37.5% 150μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	694% 16.7μg	171% 4.1μg	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	131% 783IU	122% 732IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	9.52% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	34.2% 41μg	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 (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	205% 2050mg	207% 2071mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	248% 2.23mg	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	89.6% 7.17mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	42.5% 179mg	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	207% 1450mg	222% 1554mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	55% 1875mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	44.7% 1655g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.6 times more Vitamin B1 and 4.1 times more Vitamin B12 than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 1.6 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin E and 1.5 times more Vitamin K 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 (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin D per 500 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.4 times more Magnesium and 2.1 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 1.6 times more Copper and 1.3 times more Sodium 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 (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 18 times more Fat, 11.4 times more Omega 3, 11 times more Omega 6 and 1.4 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 1.3 times more Carbohydrate and 1.5 times more Sugars 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 (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 500 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.