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

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 380kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	761% 129g	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	162% 210g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	287% 109g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	105% 1.36mg	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	2.5% 10μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	188% 1880mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	970% 22.3mg	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	11.4% 80mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	25% 918g	0.65% 24g	3700g per day for Men 19-50 years

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

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has more Vitamin A, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B1, 6.8 times more Vitamin B2, 48.5 times more Vitamin B3, 35.7 times more Vitamin B5, 45.3 times more Vitamin B6, 55 times more Vitamin B9 and 8.5 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 Dry Roasted 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 Roasted Almonds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 21 times more Sodium and 38.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Calcium, 64.6 times more Copper, 12.4 times more Iron, 39.9 times more Magnesium, 67.6 times more Manganese, 58.9 times more Phosphorus, 14.3 times more Potassium, 20 times more Selenium and 5.3 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 1.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.7 times more Energy, 50.5 times more Fat, more Saturated Fat, 62.2 times more Omega 6, 3.2 times more Carbohydrate, 27.3 times more Fiber and 49.9 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.