Comparing Nutrients in 1 kilogram Vanilla Flavor Sweetened Almond Milk VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Almonds	Recommended Dietary Allowance
Energy	13% 380kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	166% 216g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	329% 125g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Almonds	Recommended Dietary Allowance
Vitamin A	70% 630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	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	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Almonds	Recommended Dietary Allowance
Calcium	188% 1880mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1146% 10.3mg	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	37.5% 3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	25% 918g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Vanilla Flavor Sweetened Almond Milk vs Almonds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has more Vitamin A, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 13.7 times more Vitamin B1, 6.4 times more Vitamin B2, 48.2 times more Vitamin B3, 52.3 times more Vitamin B5, 45.7 times more Vitamin B6, 44 times more Vitamin B9 and 9.1 times more Vitamin E than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Vanilla Flavor Sweetened Almond Milk vs Almonds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 63 times more Sodium and 20.8 times more Water than Almonds.
• While Almonds contain 1.4 times more Calcium, 60.6 times more Copper, 12.4 times more Iron, 38.6 times more Magnesium, 66 times more Manganese, 60.1 times more Phosphorus, 14.7 times more Potassium, 41 times more Selenium and 5 times more Zinc than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.

Comparison of macro-nutrients per 1 kilogram:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 1.4 times more Sugars than Almonds.
• While Almonds contain 15.2 times more Energy, 48 times more Fat, more Saturated Fat, 59.3 times more Omega 6, 3.3 times more Carbohydrate, 31.3 times more Fiber and 50.4 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.