Comparing Nutrients in 5 ounces Soymilk, original and vanilla, with added calcium, vitamins A and D VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	2.1% 61kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	39% 50.5g	130g per day for Men 19-50 years
Sugars	7.14% 5.17g	18% 13g	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	0.75% 0.28g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	8.66% 78μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.95% 0.15mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	34% 0.44mg	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	3.2% 12.8μg	21.3% 85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	50.2% 1.2μg	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	10% 61IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	17.4% 174mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	91% 0.82mg	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	7.44% 0.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	3.82% 0.088mg	91% 2.1mg	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	8.7% 61mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, with added calcium, vitamins A and D VS Low Fat Peanut Butter per 5 oz

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

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

• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Vitamin A, 3.1 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5 times more Vitamin K than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 9.3 times more Vitamin B1, 34.4 times more Vitamin B3, 10.3 times more Vitamin B5, 10 times more Vitamin B6, 6.7 times more Vitamin B9 and 82.2 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Low Fat Peanut Butter:

• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 3.5 times more Calcium and 75.3 times more Water than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 3.5 times more Copper, 4.5 times more Iron, 11.3 times more Magnesium, 23.8 times more Manganese, 8.6 times more Phosphorus, 5.5 times more Potassium, 3.3 times more Selenium, 11.5 times more Sodium and 10.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 1.4 times more Omega 3 than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 12.1 times more Energy, 23.1 times more Fat, 28.1 times more Saturated Fat, 15.6 times more Omega 6, 7.2 times more Carbohydrate, 2.5 times more Sugars, 26 times more Fiber and 10 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber