Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Oil Roasted Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	83% 2409kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	0% 0g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 2.2g	g per day for Men 19-50 years
Fiber	110% 41.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	150% 84.3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	184% 4.4μg	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	32.4% 194IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	687% 103mg	4.13% 0.62mg	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

	Oil Roasted Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	115% 1155mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	36% 0.33mg	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	183% 14.6mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	515% 232μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	264% 1850mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Soymilk (all flavors), 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 Oil Roasted Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Oil Roasted Almonds have 3.8 times more Vitamin B2, 22.2 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 166.5 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 1.7 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Oil Roasted Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Oil Roasted Almonds have 2.3 times more Calcium, 11.6 times more Copper, 8 times more Iron, 17.1 times more Magnesium, 11.8 times more Manganese, 14.6 times more Phosphorus, 5.8 times more Potassium, 2.1 times more Selenium and 9.8 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 37 times more Sodium and 33.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 18.4 times more Energy, 34.3 times more Fat, 20.4 times more Saturated Fat, 10.2 times more Carbohydrate, 11.1 times more Sugars, 21 times more Fiber and 7.4 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber