Comparing Nutrients in 5 ounces Soymilk, chocolate, with added calcium, vitamins A and D VS Peanut Butter

Macros Ratio

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

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Peanut Butter	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	26% 34g	130g per day for Men 19-50 years
Sugars	15.4% 11g	12.7% 9.2g	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	0% 0g	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	% 5.83g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	5.72% 3.2g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Peanut Butter	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	60% 0.78mg	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	3.9% 15.6μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.45% 56.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Peanut Butter	Recommended Dietary Allowance
Calcium	18% 179mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	8.5% 0.68mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	NA	84% 1.93mg	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	10.3% 72.3mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate, with added calcium, vitamins A and D VS Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D versus 5 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D vs Peanut Butter:

• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 2.5 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 4.9 times more Vitamin B1, 25.7 times more Vitamin B3, 11.7 times more Vitamin B5, 7.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 54 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• 5 ounces of Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Smooth Peanut Butter have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Soymilk, chocolate, with added calcium, vitamins A and D vs Peanut Butter:

• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 2.3 times more Calcium and 55.2 times more Water than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 2.8 times more Copper, 4.5 times more Iron, 11.9 times more Magnesium, 6.6 times more Phosphorus, 4.1 times more Potassium, 8.4 times more Selenium, 9 times more Sodium and 7.9 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 1.9 times more Omega 3 and 1.2 times more Sugars than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 9.3 times more Energy, 32.4 times more Fat, 39.7 times more Saturated Fat, 19.3 times more Omega 6, 2.4 times more Carbohydrate, 14.3 times more Fiber and 9.7 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber