Comparing Nutrients in 14 ounces Blanched Almonds VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Blanched Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	80.7% 2342kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	4.86% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	28.6% 37.2g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	48% 34.7g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	152% 85g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	1.83% 0.024mg	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	48.6% 194μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	207% 4.96μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19.4% 17.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.8% 167IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	74.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	94% 937mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.87% 275μg	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	163% 13mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	14.3% 0.33mg	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	273% 1909mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Ready-to-drink Chocolate Almond Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Ready-to-drink Chocolate Almond Milk:

• 14 ounces of Blanched Almonds have 8.7 times more Vitamin B1, 4 times more Vitamin B2, 34 times more Vitamin B3, 9 times more Vitamin B5, 19.2 times more Vitamin B6, 49 times more Vitamin B9 and 8.5 times more Vitamin E than Ready-to-drink Chocolate Almond Milk.
• While 14 oz of Ready-to-drink Chocolate Almond Milk contain more Vitamin A, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 14 ounces of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Blanched Almonds as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Ready-to-drink Chocolate Almond Milk:

• 14 ounces of Blanched Almonds have 1.3 times more Calcium, 15.3 times more Copper, 6.2 times more Iron, 22.3 times more Magnesium, 22.1 times more Manganese, 25.3 times more Phosphorus, 8.8 times more Potassium, 16 times more Selenium and 4.7 times more Zinc than Ready-to-drink Chocolate Almond Milk.
• While 14 oz of Ready-to-drink Chocolate Almond Milk contain 3.7 times more Sodium and 19.6 times more Water than Blanched Almonds.
• 14 ounces of Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 11.8 times more Energy, 42 times more Fat, more Saturated Fat, 59.4 times more Omega 6, 2 times more Carbohydrate, 24.8 times more Fiber and 34 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 14 oz of Ready-to-drink Chocolate Almond Milk contain 1.9 times more Sugars than Blanched Almonds.
• 14 ounces of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Blanched Almonds as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3 in 14 ounces.