Comparing Nutrients in 14 ounces Almonds VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Almonds	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	79.2% 2298kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2.24% 1.63g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	150% 84g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	NA	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	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	27% 163IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	107% 1068mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	12.3% 51.6mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.87% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almonds have 6.5 times more Vitamin B2 and 6.3 times more Vitamin B9 than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain more Vitamin B12 and more Vitamin D than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9
• Both Almonds as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Almonds have 2.2 times more Calcium, 8.1 times more Iron, 20.8 times more Magnesium, 4.7 times more Phosphorus, 6.3 times more Potassium and 31.2 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 63 times more Sodium and 20.9 times more Water than Almonds.
• 14 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 17 times more Energy, 58.7 times more Fat, 48.7 times more Saturated Fat, 5.6 times more Carbohydrate, 10.6 times more Sugars, 20.8 times more Fiber and 8.1 times more Protein than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• 14 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber