Comparing Nutrients in 1 kilogram Almonds VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Almonds	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	200% 5790kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	32% 41.4g	130g per day for Men 19-50 years
Sugars	60% 43.5g	50.3% 36.5g	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	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	5.26% 2g	38g per day for Men 19-50 years
Protein	378% 212g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	20% 3.23mg	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	18.5% 0.24mg	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	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	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	68.3% 410IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	269% 2690mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	139% 1.25mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	24% 100mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25% 927g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Almonds have 9.3 times more Vitamin B1, 6.5 times more Vitamin B2, 11.2 times more Vitamin B3, 5.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 320.4 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Almonds have 2.3 times more Calcium, 8.2 times more Copper, 10.6 times more Iron, 27 times more Magnesium, 5.5 times more Phosphorus, 7 times more Potassium, 2.3 times more Selenium and 31.2 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 57 times more Sodium and 21 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 20.7 times more Energy, 1248.3 times more Fat, more Saturated Fat, 385.1 times more Omega 6, 5.2 times more Carbohydrate, 62.5 times more Fiber and 8.6 times more Protein than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Almonds and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Sugars per 1 kg.
• Both Almonds as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.