Comparing Nutrients in 5 ounces Oat Milk VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Oat Milk	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	2.6% 76kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.7g	1.74% 2.27g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	0.98% 0.71g	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	5.6% 2.13g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	9.7% 87.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	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	0% 0mg	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	1.7% 6.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.73% 58.4IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	17.5% 175mg	NA	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	12.4% 0.99mg	NA	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	NA	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	12.5% 87.5mg	NA	700mg per day for Men 19-50 years
Potassium	2.07% 70.4mg	NA	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	NA	11mg per day for Men 19-50 years
Water	3.32% 123g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS VeggieGurt Soy Yogurt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Milk versus 5 oz of VeggieGurt Soy Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oat Milk vs VeggieGurt Soy Yogurt:

• Both Oat Milk and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Oat Milk vs VeggieGurt Soy Yogurt:

• 5 ounces of Oat Milk have 1.4 times more Sodium than VeggieGurt Soy Yogurt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Milk have 6.1 times more Carbohydrate and 1.7 times more Fiber than VeggieGurt Soy Yogurt.
• While 5 oz of K-take it veggie Vegan Organic Soy Yogurt Nature contain 2.9 times more Fat and 2.5 times more Protein than Oat Milk.
• 5 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Carbohydrate
• Both Oat Milk as well as K-take it veggie Vegan Organic Soy Yogurt Nature provide inadequate amounts of Energy in five ounces.