Comparing Nutrients in 100 calories Almonds VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 100 calories

• Almonds: 17.3g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g

Almonds have 20.7 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Which food has more nutrients per 100 calories - Almonds or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Almonds	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	15.8% 8.82g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.2% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	6.55% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.2% 0.82μg	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	0% 0IU	24.4% 146IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.85% 8.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	41.4% 414mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	49.6% 0.45mg	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	8% 0.64mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	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% 83mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	8.94% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Almonds have 15.5 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain more Vitamin A, 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Almonds have 1.3 times more Magnesium and 1.5 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 8.9 times more Calcium, 2.5 times more Copper, 2 times more Iron, 3.7 times more Phosphorus, 3 times more Potassium, 9.1 times more Selenium, 1178.7 times more Sodium and 434.5 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 60.4 times more Fat, more Saturated Fat, 18.6 times more Omega 6 and 3 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4 times more Carbohydrate, 17.4 times more Sugars and 2.4 times more Protein than Almonds.
• Both Almonds and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.