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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	200% 5790kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	16.6% 16g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	60% 43.5g	5.66% 4.1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 5.57g	g per day for Men 19-50 years
Fiber	329% 125g	13% 5g	38g per day for Men 19-50 years
Protein	378% 212g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	111% 33.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	49.3% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	10.4% 1.56mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	269% 2690mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	91% 0.82mg	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	57.5% 4.6mg	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	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	1298% 584μg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25% 931g	3700g per day for Men 19-50 years

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

• Almonds have 1.3 times more Vitamin B1, 5.5 times more Vitamin B2, 21.9 times more Vitamin B3, 5.7 times more Vitamin B5, 2.8 times more Vitamin B6, 17.1 times more Vitamin B7, 2.2 times more Vitamin B9 and 164.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds as well as Soymilk (all flavors), unsweetened, 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), unsweetened, with added calcium, vitamins A and D:

• Almonds have 2.2 times more Calcium, 12.6 times more Copper, 8.1 times more Iron, 16.9 times more Magnesium, 10.5 times more Manganese, 15 times more Phosphorus, 6.1 times more Potassium, 2.1 times more Selenium and 10 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.3 times more Molybdenum, 37 times more Sodium and 21.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 17.5 times more Energy, 31 times more Fat, 18.5 times more Saturated Fat, 12.4 times more Carbohydrate, 10.6 times more Sugars, 25 times more Fiber and 7.4 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.