Comparing Nutrients in 14 ounces Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Energy	4.1% 119kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	8.83% 1.5g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	64% 83.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	114% 43.3g	38g per day for Men 19-50 years
Protein	17% 9.45g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	27% 242μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	41.5% 0.54mg	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	8.93% 35.7μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	165% 3.97μg	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	31% 187IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Calcium	49% 488mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	485% 4.36mg	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	21.3% 1.7mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.86mg	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	49.3% 345mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.94% 368g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Roasted Almonds:

• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.1 times more Vitamin B1, 6 times more Vitamin B2, 16.4 times more Vitamin B3, 8.5 times more Vitamin B6, 6.1 times more Vitamin B9 and 398.3 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Roasted Almonds:

• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 16 times more Sodium and 38.5 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.2 times more Calcium, 12.8 times more Copper, 8.7 times more Iron, 18.6 times more Magnesium, 5.4 times more Phosphorus, 6.1 times more Potassium and 14.4 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Roasted Almonds contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.9 times more Omega 3 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 19.9 times more Energy, 68.2 times more Fat, 818.4 times more Saturated Fat, 34.2 times more Omega 6, 6 times more Carbohydrate, 1.9 times more Sugars, 36.3 times more Fiber and 8.8 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3