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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Energy	3.83% 111kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	24% 17.3g	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	NA	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	131% 49.6g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Vitamin A	27% 242μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	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	27% 163IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Calcium	46% 460mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	455% 4.1mg	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	17.4% 1.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.3% 345mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.94% 368g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Almonds:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 9.3 times more Vitamin B1, 6.5 times more Vitamin B2, 11.2 times more Vitamin B3, 5.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 320.4 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Vitamin C in 14 oz.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 57 times more Sodium and 21 times more Water than Almonds.
• While Almonds contain 2.3 times more Calcium, 8.2 times more Copper, 10.6 times more Iron, 27 times more Magnesium, 5.5 times more Phosphorus, 7 times more Potassium, 2.3 times more Selenium and 31.2 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 20.7 times more Energy, 1248.3 times more Fat, more Saturated Fat, 385.1 times more Omega 6, 5.2 times more Carbohydrate, 62.5 times more Fiber and 8.6 times more Protein than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Almonds have similar amounts of Sugars per 14 oz.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.