Comparing Nutrients in 14 ounces Almonds VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Almonds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	79.2% 2298kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	43% 31g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	150% 84g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	107% 1068mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Almonds have 9.3 times more Vitamin B1, 4.3 times more Vitamin B2, 7.1 times more Vitamin B3, 5.3 times more Vitamin B5, 1.8 times more Vitamin B6, 4 times more Vitamin B9 and 233 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.

Comparing minerals per 14 ounces for Almonds vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Almonds have 2.1 times more Calcium, 5 times more Copper, 7.7 times more Iron, 18 times more Magnesium, 9.4 times more Phosphorus, 5.1 times more Potassium and 9.2 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 53 times more Sodium and 19.4 times more Water than Almonds.
• Both Almonds and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 9.2 times more Energy, 32.6 times more Fat, 15.8 times more Saturated Fat, 21.1 times more Omega 6, 2.2 times more Carbohydrate, 31.3 times more Fiber and 9.4 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 25 times more Omega 3 and 1.8 times more Sugars than Almonds.
• Both Almonds as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.