Comparing Nutrients in 7 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	3.66% 106kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.2g	2.44% 3.18g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	1.37% 0.99g	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	7.83% 2.98g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	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	2.4% 9.53μg	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	13.6% 81.8IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	24.5% 245mg	NA	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	17.4% 1.4mg	NA	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	NA	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	17.5% 122mg	NA	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	NA	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	NA	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	NA	11mg per day for Men 19-50 years
Water	4.65% 172g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS VeggieGurt Soy Yogurt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Milk versus 7 oz of VeggieGurt Soy Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 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 7 oz

Comparing minerals per 7 ounces for Oat Milk vs VeggieGurt Soy Yogurt:

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Milk have 6.1 times more Carbohydrate and 1.7 times more Fiber than VeggieGurt Soy Yogurt.
• While 7 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.
• 7 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 seven ounces.