Comparing Nutrients in 14 ounces SILK Plain soy yogurt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
SILK Plain soy yogurt	16%	24%	60%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	SILK Plain soy yogurt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.03% 262kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	54% 70g	130g per day for Men 19-50 years
Sugars	29% 21g	25% 18g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	SILK Plain soy yogurt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36% 0.47mg	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.2% 52.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35% 210IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain soy yogurt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	52.4% 524mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	NA	421% 3.8mg	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	NA	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	NA	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.76mg	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	NA	264% 1850mg	700mg per day for Men 19-50 years
Potassium	NA	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	111% 12mg	11mg per day for Men 19-50 years
Water	9.1% 336g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of SILK Plain soy yogurt vs Oil Roasted Almonds:

• SILK Plain soy yogurt has more Vitamin C and more Vitamin D than Oil Roasted Almonds.

Comparing minerals per 14 ounces for SILK Plain soy yogurt vs Oil Roasted Almonds:

• SILK Plain soy yogurt has 30.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Calcium than SILK Plain soy yogurt.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds contain 9.2 times more Energy, 31.3 times more Fat, 19.1 times more Saturated Fat, 1.8 times more Carbohydrate, 26.3 times more Fiber and 8 times more Protein than SILK Plain soy yogurt.
• Both SILK Plain soy yogurt and Oil Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both SILK Plain soy yogurt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.