Comparing Nutrients in 300 calories Chocolate SoymilkVS Peanut Butter

Weight per 300 calories

Chocolate Soymilk

476g

Peanut Butter

51g

Smooth Peanut Butter has 9.3 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is very high in comparison to other foods. Chocolate Soymilk having low energy density.

Which food has more nutrients per 300 calories - Chocolate Soymilk or Peanut Butter?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Peanut Butter

14%

71%

15%

300 kcal ▼

Macro Nutrients

Chocolate Soymilkvs Peanut Butter

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.5%7.3g

Fat

26%25.3g

7.3 gvs25.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.57%1.14g

Saturated Fat

15%4.86g

1.14 gvs4.86 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.3%0.36g

Omega 3

1.24%0.02g

0.36 gvs0.02 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16.4%2.8g

Omega 6

34%5.76g

2.8 gvs5.76 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.4%47.4g

Carbohydrate

9.4%12.2g

47.4 gvs12.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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51.6%37.4g

Sugars

4.57%3.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

37.4 gvs3.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.1g

NA gvs2.1 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5%1.9g

Fiber

7.65%2.9g

1.9 gvs2.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.2%10.8g

Protein

20%11g

10.8 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chocolate Soymilkvs Peanut Butter

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.73%0.1mg

Vitamin B1

4.55%0.055mg

Thiamine

0.1 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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96%1.25mg

Vitamin B2

4.12%0.054mg

Riboflavin

1.25 mgvs0.054 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.3%2.44mg

Vitamin B3

42%6.7mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs6.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.48%0.42mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.42 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.2%0.37mg

Vitamin B6

21.6%0.28mg

Pyridoxine

0.37 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%52.4μg

Vitamin B9

4.46%18μg

Folates and Folic Acid

52.4 μgvs18 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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139%3.33μg

Vitamin B12

0%0μg

Cobalamin

3.33 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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9%8.1mg

Vitamin C

0%0mg

Ascorbic acid

8.1 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.32%0.048mg

Vitamin E

20.2%3.03mg

Tocopherols and Tocotrienols

0.048 mgvs3.03 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12%14.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.3 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chocolate Soymilkvs Peanut Butter

12%119mg

Calcium

2.76%27.6mg

119 mgvs27.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg

Copper

32.4%0.29mg

0.98 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.04%1.6μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs1.6 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28.6%2.3mg

Iron

13.8%1.1mg

2.3 mgvs1.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg

Magnesium

21.7%91mg

71.4 mgvs91 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

30%0.69mg

NA mgvs0.69 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.7%243mg

Phosphorus

24.4%171mg

243 mgvs171 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%681mg

Potassium

8.9%302mg

681 mgvs302 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41.6%23μg

Selenium

37.5%20.6μg

23 μgvs20.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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17%252mg

Sodium

16%243mg

252 mgvs243 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

12.4%1.36mg

1.6 mgvs1.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%408g

Water

0.021%0.79g

408 gvs0.79 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Chocolate Soymilk vs Peanut Butter:

Unfortified Chocolate Soymilk has 1.9 times more Vitamin B1, 23.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
While Smooth Peanut Butter contains 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 63.6 times more Vitamin E than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk as well as Smooth Peanut Butter have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chocolate Soymilk vs Peanut Butter:

Unfortified Chocolate Soymilk has 4.3 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 1.4 times more Phosphorus, 2.3 times more Potassium and 515.5 times more Water than Smooth Peanut Butter.
While Smooth Peanut Butter contains 1.3 times more Magnesium than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Smooth Peanut Butter have similar amounts of Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Unfortified Chocolate Soymilk has 17.9 times more Omega 3, 3.9 times more Carbohydrate and 11.3 times more Sugars than Smooth Peanut Butter.
While Smooth Peanut Butter contains 3.5 times more Fat, 4.2 times more Saturated Fat, 2.1 times more Omega 6 and 1.5 times more Fiber than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Smooth Peanut Butter have similar amounts of Energy and Protein per 300 kcal.
Both Unfortified Chocolate Soymilk as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chocolate SoymilkVS Soymilk, chocolate, with added calcium, vitamins A and DPeanut ButterVS Soymilk, chocolate, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 300 calories Chocolate SoymilkVS Peanut Butter

Weight per 300 calories

Which food has more nutrients per 300 calories - Chocolate Soymilk or Peanut Butter?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: