Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Oil Roasted Almonds	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	83% 2409kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	8.36% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	25% 32.7g	130g per day for Men 19-50 years
Sugars	25% 18g	39% 28.3g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	150% 84.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	11.3% 0.15mg	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	26.8% 107μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	165% 3.97μg	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	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	687% 103mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	115% 1155mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	87.8% 0.79mg	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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	12.8% 0.29mg	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	264% 1850mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Soymilk, chocolate and other flavors, light, 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, chocolate and other flavors, light, 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, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 14 ounces of Oil Roasted Almonds have 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 7.2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.2 times more Vitamin B6, 3 times more Vitamin B9 and 199.8 times more Vitamin E than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• 14 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Soymilk, chocolate and other flavors, light, 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, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 14 ounces of Oil Roasted Almonds have 2.4 times more Calcium, 4.8 times more Copper, 6.2 times more Iron, 18.3 times more Magnesium, 33.2 times more Manganese, 5.4 times more Phosphorus, 4.9 times more Potassium, 2.4 times more Selenium and 13.3 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 46 times more Sodium and 31.6 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 12.9 times more Energy, 86.2 times more Fat, 131.5 times more Saturated Fat, 37.8 times more Omega 6, 2.1 times more Carbohydrate, 15 times more Fiber and 10.1 times more Protein than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain more Omega 3 and 1.6 times more Sugars than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber