Comparing Nutrients in 1 kilogram Roasted Almonds VS SILK Banana-Strawberry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
SILK Banana-Strawberry soy yogurt	11%	12%	77%

Macro Nutrients

	Roasted Almonds	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Energy	206% 5980kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	131% 171g	130g per day for Men 19-50 years
Sugars	67% 48.6g	146% 106g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	15.8% 6g	38g per day for Men 19-50 years
Protein	374% 210g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	NA	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	138% 550μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	196% 176mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	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

	Roasted Almonds	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Calcium	268% 2680mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	NA	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	NA	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	673% 4710mg	NA	700mg per day for Men 19-50 years
Potassium	210% 7130mg	NA	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	NA	11mg per day for Men 19-50 years
Water	0.65% 24g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS SILK Banana-Strawberry soy yogurt per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of SILK Banana-Strawberry soy yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs SILK Banana-Strawberry soy yogurt:

• 1 kg of SILK Banana-Strawberry soy yogurt contains more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Roasted Almonds vs SILK Banana-Strawberry soy yogurt:

• 1 kilogram of Roasted Almonds has 1.5 times more Calcium and 5.8 times more Iron than SILK Banana-Strawberry soy yogurt.
• While 1 kg of SILK Banana-Strawberry soy yogurt contains 32.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 6.8 times more Energy, 44.5 times more Fat, more Saturated Fat, 1.2 times more Carbohydrate, 18.2 times more Fiber and 8.9 times more Protein than SILK Banana-Strawberry soy yogurt.
• While 1 kg of SILK Banana-Strawberry soy yogurt contains 2.2 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of SILK Banana-Strawberry soy yogurt provide inadequate amounts of Fiber