Comparing Nutrients in 100 calories Vitasoy USA, Vitasoy Light Vanilla Soymilk VS Roasted Almonds

Weight per 100 calories

• Vitasoy USA, Vitasoy Light Vanilla Soymilk: 333g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 19.9 times more energy per unit of mass than Vitasoy USA, Vitasoy Light Vanilla Soymilk, which is very high in comparison to other foods. Vitasoy USA, Vitasoy Light Vanilla Soymilk having low energy density.

Which food has more nutrients per 100 calories - Vitasoy USA, Vitasoy Light Vanilla Soymilk or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Vitasoy Light Vanilla Soymilk	21%	24%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	0.88% 0.33g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	9.52% 5.33g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.56% 0.067mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.75% 0.023mg	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	8.33% 33.3μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	51.4% 1.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.3% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Roasted Almonds	Recommended Dietary Allowance
Calcium	41% 410mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	NA	20.4% 0.18mg	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	12.5% 1mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	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	NA	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	8.04% 273mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	NA	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vitasoy USA, Vitasoy Light Vanilla Soymilk vs Roasted Almonds:

• Vitasoy USA, Vitasoy Light Vanilla Soymilk has 5.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.

Comparing minerals per 100 calories for Vitasoy USA, Vitasoy Light Vanilla Soymilk vs Roasted Almonds:

• Vitasoy USA, Vitasoy Light Vanilla Soymilk has 9.1 times more Calcium, 1.6 times more Iron, 2.3 times more Potassium, 325.6 times more Sodium, 2.2 times more Zinc and 767.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Magnesium than Vitasoy USA, Vitasoy Light Vanilla Soymilk.

Comparison of macro-nutrients per 100 calories:

• Vitasoy USA, Vitasoy Light Vanilla Soymilk has 3.9 times more Carbohydrate, 11.9 times more Sugars and 1.5 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Fat and 5.5 times more Fiber than Vitasoy USA, Vitasoy Light Vanilla Soymilk.
• Both Vitasoy USA, Vitasoy Light Vanilla Soymilk and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Vitasoy USA, Vitasoy Light Vanilla Soymilk as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.