Comparing Nutrients in 1 kilogram Shelf Stable Unsweetened Almond Milk VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Almonds	14%	72%	14%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Energy	5.17% 150kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	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	15% 2.52g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	166% 216g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0% 0g	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	% 0g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 39.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	329% 125g	38g per day for Men 19-50 years
Protein	7.14% 4g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	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	0% 0μg	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	68.3% 410IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	422% 63.3mg	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

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Calcium	184% 1840mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	35% 2.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	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	13% 90mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	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	48% 720mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	26% 965g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Shelf Stable Unsweetened Almond Milk vs Almonds:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D than Almonds.
• While Almonds contain more Vitamin B1, 113.8 times more Vitamin B2, 51.7 times more Vitamin B3, 47.1 times more Vitamin B5, more Vitamin B6, 55.9 times more Vitamin B7, 44 times more Vitamin B9 and 4 times more Vitamin E than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Shelf Stable Unsweetened Almond Milk vs Almonds:

• Shelf Stable Unsweetened Almond Milk has 72 times more Sodium and 21.9 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 51.6 times more Copper, 13.3 times more Iron, 45 times more Magnesium, 54.5 times more Manganese, more Molybdenum, 53.4 times more Phosphorus, 10.9 times more Potassium, 41 times more Selenium and 52 times more Zinc than Shelf Stable Unsweetened Almond Milk.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 38.6 times more Energy, 52 times more Fat, 47.5 times more Saturated Fat, 48.9 times more Omega 6, 16.5 times more Carbohydrate, 5.4 times more Sugars, 62.5 times more Fiber and 52.9 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.