Comparing Nutrients in 500 calories Syrup, Cane VS Oat Milk

Weight per 500 calories

• Syrup, Cane: 186g
• Oat Milk: 935g

Syrup, Cane has 5 times more energy per 100g than Oat Milk. It has high energy density when compared to other foods. Oat Milk having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Oat Milk contains 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 Syrup, Cane as well as Oat Milk have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

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

• Oat Milk contains 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 Syrup, Cane and Oat Milk have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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