Comparing Nutrients in 1 kilogram Almonds VS SILK Chocolate, soymilk

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
SILK Chocolate, soymilk	14%	22%	64%

Macro Nutrients

	Almonds	SILK Chocolate, soymilk	Recommended Dietary Allowance
Energy	200% 5790kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	15% 14.4g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	725% 123g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	73% 95g	130g per day for Men 19-50 years
Sugars	60% 43.5g	108% 78.2g	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	1.5% 1.1g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	21% 8g	38g per day for Men 19-50 years
Protein	378% 212g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	SILK Chocolate, soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	513% 12.3μg	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	0% 0IU	81.7% 490IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	SILK Chocolate, soymilk	Recommended Dietary Allowance
Calcium	269% 2690mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	NA	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	464% 37mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	NA	700mg per day for Men 19-50 years
Potassium	216% 7330mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	23.3% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS SILK Chocolate, soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of SILK Chocolate, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs SILK Chocolate, soymilk:

• 1 kilogram of Almonds has 5.4 times more Vitamin B2 and 4.4 times more Vitamin B9 than SILK Chocolate, soymilk.
• While 1 kg of SILK Chocolate, soymilk contains more Vitamin B12 and more Vitamin D than Almonds.
• 1 kilogram of Almonds have insufficient amounts of Vitamin B12 and Vitamin D
• Both Almonds as well as SILK Chocolate, soymilk have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs SILK Chocolate, soymilk:

• 1 kilogram of Almonds has 2.2 times more Calcium, 6.3 times more Iron, 16.9 times more Magnesium, 5.1 times more Potassium, 2.4 times more Selenium and 12.5 times more Zinc than SILK Chocolate, soymilk.
• While 1 kg of SILK Chocolate, soymilk contains 41 times more Sodium and 19.6 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 10 times more Energy, 34.7 times more Fat, 18.5 times more Saturated Fat, 2.3 times more Carbohydrate, 15.6 times more Fiber and 10.3 times more Protein than SILK Chocolate, soymilk.
• While 1 kg of SILK Chocolate, soymilk contains 1.8 times more Sugars than Almonds.