Comparing Nutrients in 1 kilogram SILK Vanilla soy yogurt (single serving size) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
SILK Vanilla soy yogurt (single serving size)	14%	18%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	SILK Vanilla soy yogurt (single serving size)	Roasted Almonds	Recommended Dietary Allowance
Energy	30.3% 880kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	162% 210g	130g per day for Men 19-50 years
Sugars	146% 106g	67% 48.6g	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	NA	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	287% 109g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	SILK Vanilla soy yogurt (single serving size)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	105% 1.36mg	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	NA	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	196% 176mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Vanilla soy yogurt (single serving size)	Roasted Almonds	Recommended Dietary Allowance
Calcium	176% 1760mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	NA	1221% 11mg	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	106% 8.5mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	NA	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	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	NA	673% 4710mg	700mg per day for Men 19-50 years
Potassium	NA	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	301% 33mg	11mg per day for Men 19-50 years
Water	21.4% 794g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Vanilla soy yogurt (single serving size) VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of SILK Vanilla soy yogurt (single serving size) versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of SILK Vanilla soy yogurt (single serving size) vs Roasted Almonds:

• 1 kilogram of SILK Vanilla soy yogurt (single serving size) has more Vitamin C than Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for SILK Vanilla soy yogurt (single serving size) vs Roasted Almonds:

• 1 kilogram of SILK Vanilla soy yogurt (single serving size) has 32.9 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Calcium and 4.4 times more Iron than SILK Vanilla soy yogurt (single serving size).

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of SILK Vanilla soy yogurt (single serving size) has 2.2 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 6.8 times more Energy, 29.9 times more Fat, more Saturated Fat, 1.4 times more Carbohydrate, 18.2 times more Fiber and 7.1 times more Protein than SILK Vanilla soy yogurt (single serving size).
• 1 kilogram of SILK Vanilla soy yogurt (single serving size) provide inadequate amounts of Fiber